CrossFit FYR – CrossFit
Strength
Overhead Squat (emom 9 mins)
every min on the min
1st 3 min 5 reps
2nd 3 mins 3 reps
3rd 3 mins 1 rep
building each 3 mins
Metcon
Metcon (Time)
28-21-15-9
power snatch (95/65)
goblet squat (70/50)
sit ups
200 m run before each round
Fitness
Metcon (Time)
A- 12 wall sit lateral raise, 12 bent row
b- 4 rounds
12 dumbbell thrusters
20 db hops
12 sit ups
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