CrossFit FYR – CrossFit

Strength

Bent Over Row (5×3 @90%)

Between sets

4 rounds total

10 GHD su

5 GHD hip extension

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women-

55#

Box- 20

Wall ball- 14