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
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