CrossFit FYR – CrossFit

It’s our last workout with Durell for a while. He’s moving away. He will greatly be missed !!

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)

Metcon

Durrell Green (Time)

4 rounds for time

12 deadlifts (225/145)

Run 200 m

12 dB push press (50/35) x2

Row 200 m

2 rope climbs

24 min cap