CrossFit FYR – CrossFit
Strength
Back Squat (5×3 @ ~ 80-85%)
use the same weight for all 5 sets. rest 60-90 seconds between sets
Front Squat (5×3 @ 80-85% )
use the same weight for all 5 sets. Rest 60-90 seconds between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
15/10 cal row
15 wall balls
5 bar muscle ups
sub 10 dips for bmu
shoot for 5 rounds. take time to breathe, but keep a fast pace.
Fit AF
Metcon (Time)
A- Back squat
5 sets of 10 from the rack
150 m run after each set
B-
5 rounds
10 cals bike
20 box step ups
15 v-ups
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