CrossFit FYR – CrossFit

Lifting

snatch/ohs with pause (5 sets building)

For Load

Every 2:00 for 8:00:

1 Power Snatch + 2 Overhead Squat

*pause at the bottom of the Overhead Squat for :2

Back Squat (7-6-5-4-3-2)

Metcon

Metcon (Time)

5 Rounds For Time:

7 Power Snatches (115/85)

14 Box Jump Overs (24″/20″)

Fit AF

Metcon (Time)

a- back squats same as crossfit

b-

5 rounds

12 wall sit biceps curls

20 lateral ski hops

15 half crunch

12 bent row

1 %

Metcon (No Measure)

**3 Sets For Quality:**

* 10 Strict Toes to Bar

* 20 Kettlebell Suitcase Deadlifts (10 Each Side)

* 20 Empty Barbell Good Mornings