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