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

21 single arm ohs (50/35)

18 pull ups

15 sit ups (50/35)

12 deadlifts (225/145)

Fit AF

Metcon (Time)

A- butt stuff

B-

21 goblet squats

18 barbell bent rows

15 Kbs

12 weighted sit ups