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