CrossFit FYR – CrossFit

Lifting

snatch+ohs (7 sets building but perfect)

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

Metcon

Metcon (Time)

21-15-9

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

b-

5 rounds

20 toe taps on short box

20 shoulder taps

20 up downs knees to standing