CrossFit FYR – CrossFit


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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


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


Metcon (Time)

4 rounds for time

50 step ups (24/20)

20 push ups

200 m run