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
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