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