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