CrossFit FYR – CrossFit
Lifting
Snatch (emom 10 mins)
min 1, 2, 3
3 reps a min @ 65%
min 4, 5, 6
2 reps @ 70 %
min 7, 8
2 reps @75%
min 9, 10
1 rep @ 80-85%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
add 3 reps each round
3 toes to bar
3 box jumps (24/20)
3 thrusters (95/65)
Fitness
Metcon (Time)
A-
4 rounds 8 each
forward raise, lateral raise, reverse fly
B-
amrap 18
15 v-ups
20 box step ups
10 db thrusters
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