CrossFit FYR – CrossFit

Lifting

Squat Clean and Jerk (5×2 @ 75% )

all 5 at same weight. can drop and regrip. dont throw the barbell from overhead

Metcon

Metcon (Time)

3 rft

20 wall balls

10 hang snatch (135/95)

20 pushups

rest 5 mins

3 rft

20 cal row

12 front squats (155/105)

time cap 28

Fit AF

Metcon (Time)

a- 4×12 bent row

4×12 shoulder press

b- same as xfit sub sit ups for hang snatch