CrossFit FYR – CrossFit

Strength

Front Squat (5 sets of 2 every 1:30 @ 85%)

between sets, max reps of banded triceps press downs. choose a band that allows you to get 12-15 reps

Metcon

Metcon (Time)

8 min cap

24-21-18

OHS (95/65)

toes to bar

Metcon (Time)

8 min cap

24-21-18

Power snatch (95/65)

calorie row

Metcon (No Measure)

For those not wishing to do OHS or Snatch

24-21-18

back squats (135/95)

sit ups

24-21-18

power cleans (135/95)

calorie row