CrossFit FYR – CrossFit

do lifting or strength not both

Lifting

Snatch (2@ 70% 2@75 2@80)

1 rep at a time

Strength

Metcon (Weight)

4 sets each arm

5 db snatch, 5 db ohs

-do 5 snatch, then 5 ohs then move to other arm

build in weight

Metcon

Metcon (Time)

4 rounds for time

400 m run

7 thrusters (115/75)

15 toes to bar

fitwod

4 rounds

400 m run

10 db thrusters (20/15)

20 sit ups