CrossFit FYR – CrossFit

Lifting

snatch technique (6 sets)

On the 1:30 x 6 Sets:

3-Position Power Snatch

3 Overhead Squats

Butt stuff III (No Measure)

10 hip thrusts on bench

10 barbell good mornings

10 EL pistols

Metcon

Metcon (Time)

4 Rounds For Time [20 Minute Cap]:

10 Burpee Pull-ups

20 Hang Power Snatches (75/55)

30/21 Calorie Bike Erg or row

1 %

Metcon (No Measure)

## Gymnastics Practice

4 Rounds Not For Time:

5-10 Strict Handstand Push-Ups

50′ Handstand Walk

Fit AF

Metcon (Time)

a-

butt stuff III

b-

4 Rounds For Time:

10 Dumbbell Facing Burpees

20 Alternating Dumbbell Snatches

400 Meter Run