CrossFit FYR – CrossFit

Strength

Deadlift (5×5 @ 75%)

work In 4×12 triceps choose

(overhead ext, kickbacks, dips, banded push downs)

Metcon

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.
I know, more wall balls, but we will be ok