CrossFit FYR – CrossFit

Lifting

Clean and Jerk (find 1 rm)

Butt stuff 2 (No Measure)

3 rounds

12 banded good mornings

12 EL barbell stationary lunge

12 weighted hip ext (45/25) on ghd

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min amrap

9 power cleans (185/125)

15 toes to bar

run 400 m

Fit AF

Metcon (AMRAP – Rounds and Reps)

18 min amrap

15 double db cleans

15 weighted sit ups

15 push ups

150 m run