CrossFit FYR – CrossFit

Strength component is to be done with a running clock for 15 mins. 5 mins each component with no time between.

Strength

Overhead Squat (Find 2 rep max in 5 mins)

Snatch Balance (Find 2 rep max in 5 mins)

Hang Snatch (Find 2 rm in 5 mins)

Hang Snatch (Find 2 rm in 5 mins)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 20

100 ft oh walking lunge (45/25)

200 m run

300 (just kidding)

30 slam balls (30/20)

40 sit ups
Lunge each 50 ft counts as a rep (2)