CrossFit FYR – CrossFit

Lifting

Hang Snatch (find 1 rm)

Strength

Overhead Squat (5×5 building)

Metcon

Mary’s meters (AMRAP – Rounds and Reps)

20 min amrap

5 handstand push ups

10 alt pistols

15 pull ups

every 5 min (starting at 0:00)- 500 m row

pick up where you left off after the row

Fit AF

Metcon (Time)

a- bent row super set with band fly 4×10 each

b-

30-24-18-12-6

plate ground to OH

push ups

150 m run after 30/24/18/12 only