CrossFit FYR – CrossFit
Lifting
Hang Snatch (find a 3rm)
Metcon
Metcon (Time)
5 rft
bike (15/12) cals
10- 4/2 deficit hspu
20 sit ups
4 squat cleans (205/135)
time cap 24
For men- 45 and a 25 plate. For women, just a 45 plate
Fitness
Metcon (Time)
25 mins
20 kb lunges (35/26)
15 russian kbs
20 kb ab twists
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