Re: A little help please.
You can do cardio, but the idea is that 3-3-3-3-3 and so on is "heavy day". You should work up to your 3 rep max and really push yourself. There shouldn't be much left in your tank when you're done. Let your body get used to the new max and wait till tomorrow - there's always a metcon waiting for you. CF is trying to work your full spectrum from long endurance to single rep max output. Not much time is spent on either ends of the extreme spectrum but they are important to work here and there.
Hope that helps.?