CrossFit FYR – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Lifting

Snatch (Find 1rm)

Metcon

Metcon (Time)

For time

3 rounds Bergeron beep test (75/55)

50/35 cal row

3 rds Bergeron beep test

50/35 cal row

3 rds Bergeron beep test

Bergeron beep test

7 thrusters

7 pull ups

7 burpees
Time cap 20 mins