CrossFit FYR – CrossFit
score your metcon for each part
Lifting
Overhead Squat (8-7-6-5-4-3)
reps building. please focus on perfect form and getting below parallel
Metcon
Metcon (2 Rounds for time)
21-15-9
chest to bar pull ups
KBS (50/35)
rest 3:00
45 chest to bar pull ups
45 Kbs
time both separately
Fit AF
Metcon (Time)
4 rounds
50 ft oh walking lunge w/kb
25 sit ups
b-
4 rounds
15 box squats
15 Kbs
1 %
Metcon (Time)
4x
400 m sprint
rest 2:00 between each
record slowest run
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