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
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