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