CrossFit FYR – CrossFit

Lifting

Clean (find 1rm)

Metcon

Metcon (Time)

4 rft

20 weighted box step overs (2×50/35)

12 shoulder to oh (115/75)

50 double unders

12 hr push ups

Cap- 24 mins

Fit AF

Metcon (Time)

A- butt stuff

B- same as xfit

Butt stuff 1 (No Measure)

12 EL-Single leg Romanian deadlift with dB

-12 each *left hip bridge *right hip bridge *both leg hip bridge

12- deficit kB squats (use 2 boxes, with kettle bell dangling in middle)