CrossFit FYR – CrossFit
Lifting
SG deadlift/high pull (10 sets Starting at 80% snatch max build )
Snatch grip deadlift to just below knees, pause, high pull
Back Squat (5×5 @ 80%)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Snatch grip deadlift to just below knees, pause, high pull
21-15-9
Thrusters, 95# / 65#
Pull-ups
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