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