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