CrossFit FYR – CrossFit

There is an additional workout instead of snatch under fitness

Lifting

Snatch + 2 ohs (7 sets)

Squat snatch plus 2 ohs OR power snatch +3 ohs
Start with an empty bar and get the movement correct

Fitness

Metcon (No Measure)

3 rounds

-12 each leg stationary lunge (25/15) db each hand

– 20 ghd or regular sit ups

-15 tricep extensions overhead

Metcon

Metcon (Time)

21-18-15-12-9-6-3 reps for time of:

Toes-to-bar

Wall-ball shots

♀ 20-lb. ball ♂ 30-lb. ball