CrossFit FYR – CrossFit

Lifting

SG deadlift/high pull (7 sets for quality)

Snatch grip deadlift to just below knees, pause, high pull

Strength

Back squat/front squat (5 sets building)

5 sets

3 back squat/3 front squat

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min amrap

15/10 cal row

15 wall balls

5 bar muscle ups

Fit AF

Metcon (AMRAP – Rounds and Reps)

a-

lunges from the rack

4 sets of 20

b-

15 mins amrap

10 cal bike

15 wall balls

15 ring rows