CrossFit FYR – CrossFit

Lifting

Snatch Pull (5 sets building )

Aim for perfection

Snatch (2×60 2×65 2×70)

Singles

Metcon

Metcon (3 Rounds for reps)

Amrap 4 mins

2 rope climbs

5 front squats (175/115)

Max cal row

Add total reps

Rest 2 mins

Amrap 4 mins

2 rope climbs

5 front squats

Max cal bike

Rest 2 mins

Amrap 4 mins

2 rope climbs

5 front squats

Max dubs (singles divide by 2)

Intermediate- 135/95

Scaled 115/75