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