CrossFit FYR – CrossFit


Hang Snatch (find 1 rm)


Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
for scaling reduce the reps and/or load to complete the workout in 12-15 mins. each set of snatches and thrusters should be completed in 1-2 sets with little rest between

Fit AF


butt stuff

Metcon- same as CrossFit

Butt stuff 2 (No Measure)

3 rounds

12 banded good mornings

12 EL barbell stationary lunge

12 weighted hip ext (45/25) on ghd