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