CrossFit FYR – CrossFit
Lifting
Snatch (find heaviest 2 TNG)
find heaviest 2 touch and go. cannot let bar go
Snatch Grip Deadlift (5×3 heavy)
Metcon
Metcon (Time)
4 rft
50 dubs
9 push jerks (135/95)
20 floor wipers L=1 r=2
rx+= 155/105
time cap 16 mins, choose your weight accordingly
Fitness
Metcon (Time)
4-5 rounds for time
100 FEET side lunges with kb (6-8 kg)
25 sit ups
15 single arm thrusters each arm with kb
40 russian twists w/kb
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