CrossFit FYR – CrossFit
strict press is option if you don’t want to snatch
Lifting
Hang Snatch (5 sets of 3 finding heaviest)
3 positions
high hang
hang
full snatch from the floor
Strict press (5×7)
Metcon
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
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