CrossFit FYR – CrossFit
Lifting
either snatch or press not both
Snatch (find 1rm)
Strict press (5×3 find heaviest 3)
Metcon
Metcon (Time)
21-15-12-9
thrusters (95/65)
pull ups
run 200m
Fit AF
Metcon (Time)
A- band lunge back/upright row
b-
21-15-12-9-6
run 200 m
db thrusters
band triceps press
sit ups
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