CrossFit FYR – CrossFit

Lifting

Snatch (find 1rm)

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)

Metcon

Metcon (Time)

4 rft

18 single arm ohs (50/35)

15 pull ups

12 sit ups (50/35)

9 deadlifts (225/145)

Fit AF

Metcon (Time)

A- butt stuff

B- 4 rounds

18 goblet squats

15 kbs

12 weighted sit ups

9 barbell bent rows