CrossFit FYR – CrossFit

Lifting

Snatch combo 1 (5 sets building focusing on form)

Snatch pull

Hang snatch

Full squat snatch

Metcon

Metcon (AMRAP – Reps)

Freedom Sauce”

AMRAP 3:

21 OHS

21 Lateral Burpees over Rower

Time Remaininng: Max Calorie Row

Rest 3:00

AMRAP 3:

18 OHS

18 Lateral Burpees over Rower

Time Remaininng: Max Calorie Row

Rest 3:00

AMRAP 3:

15 OHS

15 Lateral Burpees over Rower

Time Remaininng: Max Calorie Row

Rest 3:00

AMRAP 3:

12 OHS

12 Lateral Burpees over Rower

Time Remaining: Max Calorie Row

POUNDS: (95/65)(115/85)(135/95)(155/105)
count the reps of each round. Add the cals as reps. this is supposed to be an all out sprint each 3 mins

Fit AF

Metcon (Time)

A-

12 wall sit bicep curls

12 standing lateral raise

b-

4-5 rounds

16 alternating lunge with a press

20 sit ups

40 mt climbs