CrossFit FYR – CrossFit

Lifting

Snatch Balance (10 x 1)

these are for quality!! not to be heavy

Metcon

rip tide (Time)

3 rounds for time

500 m row

12 overhead squat (135/95)

21 toes to bar

Fit AF

Metcon (Time)

a- 4 rounds

10 each hand overhead squats with dumbbell

b- 4 rounds

row 500 or run 400

15 devils press

15 sit ups

15 high pulls

1 %

Metcon (No Measure)

3 super sets

10 ghd sit ups

10 ghd hip extensions