CrossFit FYR – CrossFit

Pick snatch balance or butt stuff

Lifting

snatch balance/ohs (7 sets stay light)

snatch balance + OHS
This combo is for practicing dropping under the bar. Keep it light it’s not a test of strength for this

Butt stuff 2 (No Measure)

3 rounds

12 banded good mornings

12 EL barbell stationary lunge

12 weighted hip ext (45/25)

Metcon

Metcon (3 Rounds for reps)

3 rounds 2 min rest between

Count the reps of each round

1- 5 min amrap

15/12 cal bike

12 hang snatch

12 burpees

2- 5 min amrap

40 dubs

12 sdlhp

12 burpees

3- 5 min amrap

12 box overs (24/20)

12 front squats

12 burpees

Rx= 115/75

Rx+= 135/95