CrossFit FYR – CrossFit

Lifting

Snatch (emom building)

min 1/2/3- 3 reps 65%

min 4/5/6- 2@ 70%

min 7/8- 2@ 75%

min 9/10- 1@ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 17 mins

add 3 reps per round

3 toes to bar

3 box jumps (30/24)

3 thrusters (95/65)

Fit AF

Metcon (Time)

a- 8 each for 4 rounds

front raise

lateral raise

rear fly

amrap 17 mins

15 v-ups

20 step ups

10 thrusters