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