Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

AMRAP x 1 MINUTE

6 Lunges

6 Good Mornings

Into…

AMRAP x 2 MINUTES

6 Step-Ups

10 Alt. Calf Stretches on Box

Into…

AMRAP x 2 MINUTES

6 Weighted Step-Ups

6 Alt. Cossack Squats

Workout

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
*45/35 added in weight – ruck, plate, vest, or DB

**750/500/250/100 reps are all options for completion

(Score is Time)

Last Seen: 11/12/21

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs or 5:00 EZ Pedal

(No Measure)

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