CrossFit GonzStrong – CrossFit

Metcon (Time)

800m run

75 step ups (one dumbbell 45/35) 20″ bx both men & women

600m run

50 step ups

400m run

25 step ups

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
*if you cannot do it today, we will also be doing it on Saturday too!