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
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