CrossFit FYR – CrossFit
Do 1rm snatch or the strength. Not both
Snatch (Find 1rm)
Strength
Bent Over Row (5×8 )
Work in 3 sets of single arm triceps extension overhead or kickback
Metcon
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
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