CrossFit FYR – CrossFit
Lifting
Snatch (2×75% 2×85% 1×90% 1×95%)
These are all singles
Strength
Butt stuff 1 (No Measure)
12 EL-Single leg Romanian deadlift with dB
-12 each *left hip bridge *right hip bridge *both leg hip bridge
12- deficit kB squats (use 2 boxes, with kettle bell dangling in middle)
3 rounds
Metcon
Metcon (AMRAP – Rounds and Reps)
22 min amrap
Add 20/10 lbs each round
7 snatch (95/65)
7 ohs
40 dubs
14 pull ups
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