CrossFit FYR – CrossFit

Weightlifting

Snatch combo 1

Snatch pull

Hang snatch

Full squat snatch

Renegade Row (4 sets 12 reps)

Work in 3 sets of single arm tricep ext. either over head or kickback

Metcon

Metcon (Time)

4 rft – 10 min time cap

30 db lunge (50/35) just 1

15 toes to bar

Metcon (AMRAP – Rounds and Reps)

Amrap 10

10 power snatch (95/65)

10 lateral bar over burpee

200 m run

Rx+= 135/95