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