CrossFit FYR – CrossFit


Snatch combo 2 (5 sets building)

Snatch grip deadlift

Snatch (full)

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 (AMRAP – Rounds and Reps)

on the 0:00

50 burpee box overs (24/20)

on the 7:00

13 mins amrap

200m run

9 hang snatch (115/75)

12 single db box step overs

if you dont complete the 50 BBO in time, just move on, its ok, just not RX. count rounds and reps from the amrap

Fit AF

Metcon (AMRAP – Rounds and Reps)

a- butt stuff

b- same as Crossfit, sub ball slams for snatch