CrossFit FYR – CrossFit
Lifting
Snatch + 3 OHS (5 sets building )
1 power snatch plus 3 over head squats
Don’t build unless it’s perfect
Metcon
Metcon (Time)
For time
24 min time cap
30 box jumps (24/20)
30 kbs (70/50)
30 sit ups
30 db(2) hang power cleans (50/35)
800 m run
30 ghd hip ext
10 wall crawls
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