CrossFit FYR – CrossFit

Do 1rm snatch or the strength. Not both

Snatch (Find 1rm)


Bent Over Row (5×8 )

Work in 3 sets of single arm triceps extension overhead or kickback


Metcon (3 Rounds for reps)

With a 15 min running clock

5 rounds

20 secs pull ups

10 secs of rest

20 secs of push ups

10 secs of rest

5 rounds

20/10 ghd or reg sit ups

20/10 air squats

5 rounds

20/10 cal row

20/10 dubs
Enter the reps for each 5 min round

Rx= ghd scaled is sit ups