CrossFit FYR – CrossFit

week 2/9 strength
week 8/10 heavy

Lifting

Snatch Balance (5 sets of 2)

these are for perfection, not heavy. get used to landing under the bar

GHD Sit-ups (3×15)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap

1 squat snatch

3 clean and jerks

30 dubs

rx= 155/105

1 %

3k row (Time)

for time

Fit AF

Metcon (Time)

a-

4 rounds

20 db snatch/ 20 russian twists

B- 4 rounds

20 reverse lunge

20 shoulder taps

10 push ups