CrossFit FYR – CrossFit
Strength
Dead press (Choose your weight for each)
3 Giant Sets:
15-13-11-9
Romanian Deadlifts*
Dumbbell Bench Press
Rest 2 Minutes Between Sets
Metcon
Metcon (Time)
21-15-9:
Squat Snatches (95/65)
Chest to Bar Pull-ups
Rx+= bar muscle ups
Home wod
Metcon (Time)
EQUIPMENT VERSION
On the 0:00…
Round #1:
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans
On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats
On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters
*1 round of Cindy: 5 pull-ups, 10 push-ups, 15 air squats
NO EQUIPMENT VERSION
On the 0:00…
Round #1:
5 Rounds of “Sindee”
50 Odd-object Ground to Shoulder
On the 8:00…
4 Rounds of “Sindee”
40 Odd-Object Squats
On the 16:00…
3 Rounds of “Sindee”
30 Odd-Object Thrusters
*1 round of Sindee: 10 Push-ups, 20 Air Squats
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