CrossFit FYR – CrossFit
You can chose snatch complex or back squat for strength
Strength
Snatch/hang complex (7×1 building. Enter last 2 at same weight )
1 power snatch
1 hang squat snatch
1 overhead squat
Back Squat (5×7 @ 70-75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
Emom x 21 (7 rounds)
1- 12 toes to bar
2- 3 man makers (50/35)
3- 12 wall ball shots
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