CrossFit FYR – CrossFit
Lifting
Snatch complex emom x 11
Emom x 11
Mins 1-2-3 (60-65%)
Snatch pull-hang squat snatch- squat snatch
Min 4 rest
Min 5-6-7 (70-75%)
2 squat snatches
Min 8 rest/load
Mins 9-10-11 (80-85%)
1 squat snatch
Metcon
Metcon (Time)
21/15/9
Chest to bar pull ups
Hspu
Pistols (each leg =1)
Metcon (AMRAP – Rounds and Reps)
7 mins amrap
15/10 cal row
10 bench press (135/95)
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