CrossFit FYR – CrossFit
It’s Veterans Day so i added an optional hero wod. You may choose Chad instead of the regular metcon
Clean (4 sets- 5 power + 3 squat cleans)
4 sets building. may drop the bar and regrip
run 400 m after each
DB snatch (50/35)
cash out 100 sit ups
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
A- 4×20 up/downs
20 jumping jacks
20 db snatch