CrossFit FYR – CrossFit

Strength

Snatch Grip Deadlift (5×5 building)

after each set, do 2 snatch pulls

Metcon

Metcon (Time)

42 pull ups

21 power snatch (115/75)

30 chest to bar pull ups

15 ohs

18 bar muscle ups

9 squat snatch

time cap 18

choose a weight that you can complete in under 18 mins

1 %

Metcon (No Measure)

EMOM 9 mins

10 strict toes to bar

10 sit ups

Fit AF

Metcon (Time)

a-

deadlift

5 sets of 10

b-

4 rounds

20 sit ups

16 renegade rows

12 goblet squats