CrossFit FYR – CrossFit
Strength
Bent Over Row (5×6 set 1/2 @65% set 3 @70% set 4/5 @75%)
work in 4 sets 10-12 triceps of choice
Metcon
Metcon (Time)
5 rds for time
100 m farmer carry (50’s/35’s)
25 singles
25 dubs
25 criss cross
15 db bench press (50’s/35’s)
25 min time cap
Fit AF
same as Crossfit except 100 singles instead of dubs and criss cross
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