CrossFit FYR – CrossFit
next week is max out week
Lifting
snatch+ohs (7 sets build to about 90%)
1 snatch (squat)+1 OHS
Strength
Back Squat (5@70% 5@75 4@80 3@85 amap @70)
Metcon
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 ^^
b-
3 rounds for time
row 500 m
21 burpees
run 400 m
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