CrossFit FYR – CrossFit
Warm-up
2 mins cardio
pass thru/good morning
together 3 rounds
20 singles
5 empty bar muscle cleans
5 squats
Lifting
1 hang clean+2 front squats (emom x 8 building)
1 hang clean
2 front squats
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
1 power clean (155/105)
30 dubs
add 1 power clean each round
rest 3 mins
continue with part 2
Metcon (Time)
on the 10:00
100 wall balls
time cap 24 mins for all
Fit AF
Metcon (AMRAP – Rounds and Reps)
a-
butt stuff III
b-
20 min amap
12 wall ball shots
50 single under
12 push ups
run 150 m
Butt stuff III (No Measure)
10 hip thrusts on bench
10 barbell good mornings
10 EL pistols
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