CrossFit FYR – CrossFit

Lifting

Snatch combo 1 (7 sets )

Snatch pull

Hang snatch

Full squat snatch
Build up to your heaviest in 7 sets

Metcon

Metcon (Time)

100 toes to bar

15 push ups each time you come off the bar

Metcon (Time)

Scaled

10 rounds

10 hanging knee raises

15 push ups