CrossFit FYR – CrossFit

Samuel Bullard (Time)

For Time

Buy-In:

532 meter Sandbag Carry (40/25 lb) (can use plates

5 Rounds of:

21 Hand Release Push-Ups

20 Alternating Dumbbell Snatches (50/35 lb)

15 Overhead Dumbbell Lunges (50/35 lb)

Cash-Out:

532 meter Sandbag Carry (40 lb)

Scaling

Buy-In:

532 meter Medicine Ball Carry (30/20 lb)

5 Rounds of:

21 Hand Release Push-Ups

20 Alternating Dumbbell Snatches (35/20 lb)

15 Walking Lunges

Cash-Out:

532 meter Medicine Ball Carry (30/20 lb)

optional core (No Measure)

30 ghd sit ups

30 weighted ghd hip ext

120 sec hanging L-sit hold

20 ghdsu

20 ghdbe

90 sec L sit hold

15 ghdsu

15 ghdbe

60 sec L-sit hold

*scaled do sit ups and Supermans on the floor

Core