CrossFit FYR – CrossFit


snatch+ohs (7 sets building but perfect)

1 snatch (squat)+1 OHS
work on squat snatch. Stay with pvc until perfect.


Metcon (Time)


chest to bar pull ups

100-50-25 dubs

time cap 12 mins

rest 5 mins

Metcon (Time)

3 rounds for time

200 m run

20 push press (95/65)

time cap 12 mins

Fit AF

Metcon (Time)

A- reverse lunge with lateral shoulder raise 20x light weight


5 rounds

20 toe taps on short box

20 alternating shoulder press

20 up downs knees to standing (sub box squats for this if you can’t do it)

100 singles