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