CrossFit FYR – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
9 db hang power snatch (right)
9 toes to bar
9 db hp snatch (left)
9 GHD sit ups
rx= 50/35
Strength
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
barbell power snatch
(135/95)
100-200-300-400-500-600-700-800-900-1000 meter row
ex- 10 snatch/100 m row, 9 snatch 200 m row…
Thruster (30 (135/95))
30 as fast as possible
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