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