CrossFit FYR – CrossFit

strict press is option if you don’t want to snatch


Hang Snatch (5 sets of 3 finding heaviest)

3 positions

high hang


full snatch from the floor

Strict press (5×7)


Metcon (Time)

5 rounds for time

100 feet goblet lunge (70/50)

35/28 cal row (30/bike)

15 ghd hip ext

10 ring dips
sub super man on floor for ghd and box dips or stationary dips for ring dips