CrossFit FYR – CrossFit

Important

To all of our Veterans, we thank you for your service!

You can do Chad or the strength and metcon. Chad can and will take over an hour.

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

Strength

Bench Press (5×8
50%x1
60% x1
65%x 1
70%x 2)

Metcon

Metcon (Time)

4 rounds for time

50 step ups (24/20)

20 push ups

200 m run

time cap 25