CrossFit FYR – CrossFit
Strength
Overhead Squat (10-7-5-3-3-3)
Metcon
Metcon (Time)
For time
15 chest to bar pull ups
30 ft single arm db lunge (50/35)
16 squat snatch 95/65
15 chest to bar pull ups
30 ft single arm db lunge (50/35)
12 squat snatch (135/95)
15 chest to bar pull ups
30 ft single arm db lunge (50/35)
8 squat snatch (155/105)
15 chest to bar pull ups
30 ft single arm db lunge (50/35)
4 squat snatch (185/125)
Fit AF
Metcon (Time)
A- 4 rounds 16 alt lunge with a forward raise
B- 4 rounds
300 m row
20 alt db snatch
10 romanian dl
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