CrossFit FYR – CrossFit

Warm-up

2 mins cardio

pass through and good mornings

stretch

together-

3 rounds

5 frog squats

1 burpee

3 empty bar muscle snatch

Strength

Front Squat (find a 3 rep max in 5 sets)

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#