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)