CrossFit FYR – CrossFit

Lifting

Sq clean thruster complex (6 sets building)

Squat clean thruster + 1 front squat + 1 push jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min amrap

20 wall balls

20 double db hang clean and jerk (35/20)

15 toes to bar

Fit AF

Metcon (AMRAP – Rounds and Reps)

a- 4 sets

12 hip bridges with weight

12 1/2 crunch with plate

b- 20 min amrap

same as xfit with v- ups instead of t2bar