CrossFit FYR – CrossFit

Strength

Back Squat (7@65% 6@70% 5@75% 4@80% amap@85%)

Metcon

Metcon (3 Rounds for reps)

Amrap 5 mins each cuplet with a 1:30 min Rest between

A- 10 ring dips/ 10 weighted sit ups (50/35)

B- 5 cleans(any) /10 hspu (185/125)

C- cals on rower

Enter number reps for each round