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)


box jumps (30/24)

chest to bar pull ups

time cap 12 mins

rest 5 mins

Metcon (Time)

3 rounds for time

100 double unders

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 shoulder taps

20 up downs knees to standing