CrossFit FYR – CrossFit
Lifting
Hang snatch pull/high hang snatch (7 sets for perfection)
1 hang snatch pull
1 very high hang snatch
Strength
Butt stuff 2 (No Measure)
3 rounds
12 banded good mornings
12 EL barbell stationary lunge
12 weighted hip ext (45/25)
Metcon
Metcon (Time)
150 m farmers carry (50/35)
21 shoulder to oh (135/95)
200 m run
Repeat for 15 and 9 shoulder to oh
Cash out- lunge 150 m
*150 meters is from the yellow pole by the door to the edge of the building by the street and back.
24 min time cap
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