CrossFit FYR – CrossFit

Lifting

snatch+ohs (in 5 sets build to heavy complex)

1 snatch (squat)+1 OHS

Butt stuff 2 (No Measure)

3 rounds

12 banded good mornings

12 EL barbell stationary lunge

12 weighted hip ext (45/25) on ghd

Metcon

Metcon (Time)

5 rounds for time

20/15 cal row

9 power snatch (115/75)

6 bar muscle ups

(sub 10 pull ups) not rx

time cap 22 mins

Fit AF

Metcon (Time)

a- butt stuff

b- 5 rounds

10 cals on bike

12 Kbs

12 ring rows