CrossFit Templum – CrossFit
Warm up
AMRAP 5 with a partner:
10 synchronized high knees in place
5 leg swings/ leg
10 synchronized walking lunges
5 cobra stretch to downward dogs
5 synchronized step-ups (any height)
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
Partner Metcon
Partner Chad (Time)
For time with a partner:
1,000 weighted box step-ups (35/45 lb) (20/20 in)
– Both partners work at the same time.
Intermediate: 15/30#
Beginner: Body weight and 12-16in box
alt with partner.
