CrossFit FYR – CrossFit

Lifting

Snatch combo 1 (7 sets. Keep it on the lighter side)

Snatch pull

Hang snatch

Full squat snatch
Perfect form not for heavy reps

Metcon

Metcon (Time)

21/15/9

Ohs (115/75)

Toes to bar

Dont slam the 10’a down we cant get more right now

Fit AF

Metcon (Time)

A- 4 sets

12 each arm single db press

12 weighted sit ups

B-

Run 150 meters before each round

21/15/9

Goblet squats

Weighted hanging knee raises