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


Metcon (Time)

4 rounds

run 400 m after each


DB snatch (50/35)

wall balls

cash out 100 sit ups

CHAD (Time)

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

Fit AF

Metcon (Time)

A- 4×20 up/downs


4 rounds

20 jumping jacks

20 db snatch

20 squats