CrossFit FYR – CrossFit

Either do 1rm snatch or strict press, but not both

Lifting

Snatch (1 rm)

Strength

Strict press (5×5 do 4 sets of dips between)

same weight all sets, if not change the number of sets.

Metcon

Metcon (Time)

28-21-15-12

thrusters (115/75)

pull ups

time cap 20

Fitness

Metcon (Time)

fitness

A- seated db press (4×12)

b- 5 rounds

15 squat press with bands

12 bent row with dumbells