CrossFit FYR – CrossFit
Strength
Bench Press (Emom 10)
Min 1-2-3
5@ 70-75%
Min 4-5-6
4@ 80%
Min 7-8
3@ 85%
Min 9-10
2@ 90%
Metcon
Metcon (Time)
4 rounds for time
400 m run (500 row if raining)
4 bar muscle ups
12 shoulder to oh (115/75)
Rx+= 135/95 and ring m-ups
Sub 5 pull ups/5 dips for the muscle up portion. Ring or bar
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