CrossFit FYR – CrossFit

Lifting

Clean (Find 1 rm)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

kbs (70/50)

11-12-13-14-15-16-17-18-19-20

wall balls (20/14)

cashout 1 mile run or 2k row

time cap 25 mins

scale the run to 800 if you’re low on time

Fit AF

Metcon (AMRAP – Rounds and Reps)

A-

Butt stuff

B-

same as crossfit

Butt stuff 2 (No Measure)

3 rounds

12 banded good mornings

12 EL barbell stationary lunge

12 weighted hip ext (45/25) on ghd