CrossFit FYR – CrossFit
Strength
Snatch dL and high pull (2 @ 80, 85, 90, 95, 100% )
1 Snatch grip deadlift
1 snatch grip high pull
Do a deadlift, back to the floor to a high pull
Metcon
Metcon (Time)
4 rounds for time
5- power snatch
(115/75)rx (95/55)scaled
10- Over head squat
Row 500 meters
10 barbell push ups
20 min cap
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