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 dead lifts (275/185)
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
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