CrossFit FYR – CrossFit
Lifting
Snatch Grip Deadlift (3×5 @ 90% snatch max)
Snatch (5 full squat snatch )
dont go over 90%
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM x 18
min 1- 13/11 cal row
min 2- 8 hspu
min 3- 10 back squats (135/95)
*sub seated press with db for hspu
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