141114 CrossFit and FYF

CrossFit
AMRAP 20: 
10 Deadlifts M:155 F:95
15 Step-Ups M:24 F:20
20 Box jumps
FYF
Warm-up
Every :30 for 5 mins
2 Sandbag Cleans M:55 F:35
5 Sandbag Squats
2: rest
2 DB or KB Cleans M:20-25 F:15-20
5 Front rack squats
Then- not for time (NFT)
Workout
5 Heavy Front Squats (80% 1RM) then immediately to
:30 all out on rower for calories