Announcements

Effective April 1

5:30 PM for Adult Classes Sunsets. Night Classes will Continue as is 4:30 & 6:30 pm

CF Barbending – CrossFit

Warm-up

Sally up/Sally down (No Measure)

squats to the beat

Metcon

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
Scaling:

Today’s memorial workout will test you physically and mentally. Treat this work like a hike. Reduce the load in order to keep moving through the 1,000 steps with minimal rest.

Intermediate Option:

For time:

1,000 weighted box step-ups

♀ 14-lb pack , 20-in box

♂ 20-lb pack , 20-in box

Beginner Option:

For time:

500 box step-ups

♀ 14-in box ♂ 16-in box