CrossFit FYR – CrossFit
Lifting or strength not both
Lifting
snatch+ohs (2 sets @70% 2@75 2@80 1@85)
1 snatch (squat)+1 OHS
Strength
Squat/press emom
EMOM x 10
3 squats +3 press (strict)
Choose a weight for the whole time
Metcon
Metcon (AMRAP – Reps)
“Fight Club”
3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike or row Calories
Rest 1:00 between rounds
95/65
Box- 24/20
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