CrossFit FYR – CrossFit

for the strength portion you can choose to do the 1 rep max or the second snatch complex

Lifting

Snatch (find 1rm)

snatch+ohs (7 sets light as practice)

1 snatch (squat)+1 OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 18

30 thrusters (95/65)

30 box overs (24/20)

30/21 cal row

30 toes to bar