CrossFit FYR – CrossFit

Lifting

Overhead Squat (5×8 building to 70% 1rm)

Metcon

Metcon (Time)

4 rounds for time

20 box (24/20) step overs (50/35×1)

200 m run

15 pull ups

rx+= 5 rounds under time cap

time cap 24 mins

Fit AF

Metcon (Time)

Strength-

4x 12 box squats w/weight

4×12 triceps ext

metcon-

4 rft

14 box overs

200 m run

15 ring rows or bent rows

20 Russian twists