CrossFit FYR – CrossFit

Lifting

Snatch (5x singles + 2@90%)

5 singles building up to 90% then do 1 double at 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 20 mins

8 ohs (155/105)

10 bar facing burpees

12 ring dips

30 dubs

Butt stuff 2 (No Measure)

3 rounds

12 banded good mornings

12 EL barbell stationary lunge

12 weighted hip ext (45/25) on ghd

Fit AF

Metcon (AMRAP – Rounds and Reps)

A- butt stuff

b-

20 mins amrap

12 goblet squats

10 burpees

12 dips

100 singles