CrossFit FYR – CrossFit

last week of cardio cycle
week 4 strength

Strength

Back Squat (10-7-5-3-3-3)

Metcon

Metcon (3 Rounds for reps)

3 rounds, 2 min break

5 min amrap

6 bar muscle ups

12 thrusters (95/65)

cardio A B C

one for each round

cardio

A- 15/10 cal bike

B- 20/15 cal row

C- 35 dubs

Score the reps for each round

BMU scale is 12 dips

*each type of cardio MUST be used. 1 for each round

Fitness

Metcon (AMRAP – Rounds and Reps)

A- back squat or goblet squat

4×10

B- 20 min amrap

100 singles

12 ring rows

12 db thrusters (25/15)

12 weighted sit-ups