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