CrossFit FYR – CrossFit

Strength

Overhead Squat (10-7-5-3-3)

find heaviest 3, must be below parallel for all 3, make sure you have clips on the bars

Metcon

Metcon (Time)

for time

15 chest to bar pull ups

50 ft oh walking lunge (50/35)

rd 1- 15 snatch (95/65)

2- 12 snatch (115/75)

3- 8 snatch (135/95)

4- 4 snatch (155/105)

time cap 25

*use the bigger plates, do not keep adding 10’s

Fit AF

Metcon (Time)

a- 4 sets

16 lunge with a forward raise

20 shoulder taps

b- 4 rounds

row 300 m

20 alt db snatch

12 Romanian DL