CrossFit FYR – CrossFit

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