CrossFit FYR – CrossFit

Lifting

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

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

(50/35)
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