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