MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine:
-into-
3 sets
10 Alternating Box Step Ups
30-second Knee Plank
3 Inch Worms
2. Workout Prep
Get set up relatively quickly, and let’s light this candle!
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
ALTERNATIVE TO CHAD (No Measure)
If you would prefer to not do CHAD, complete Klepto. See below.
Klepto (Time)
4 Rounds For Time
27 Box Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100 lb)
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here