CrossFit FYR – CrossFit

next week is max out week


snatch+ohs (7 sets build to about 90%)

1 snatch (squat)+1 OHS


Back Squat (5@70% 5@75 4@80 3@85 amap @70)


Marston (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

1 Deadlift (405/285 lb)

10 Toes-to-Bar

15 Bar Facing Burpees

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

Fit AF

Metcon (Time)

a- back squat ^^


3 rounds for time

row 500 m

21 burpees

run 400 m