CrossFit FYR – CrossFit
Lifting
1 power 1 hang snatch (5 sets starting at 65% 1rm snatch building)
1 power snatch
1 hang squat snatch
Keep your form good
Strength
Back Squat (3×9@ 65-70-75%)
Metcon
Metcon (Time)
5 rounds
7 bar muscle ups
10 dB clusters (50/35)
Scaled for bar muscle ups
7 pull ups +
7 dips
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