CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

6 Jumping Jack Toe Touches*

6 Alt. Quad Pull Backs

6/6 Ankle Circles

6 Kang Squats

6 Alt. Groiners

6 Alt. Step-Ups

*Perform a toe touch + jumping jack

Workout – All

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)

Partner Workout Option

IN TEAMS OF 2… (Time)

FOR TIME*

1000 Box Step-Ups (20)**

*P1 works while P2 rests or completes an EZ Cardio Choice. Split work as needed.

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

(Score is Time)

Optional Cool Down

FOR RECOVERY (No Measure)

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

(No Measure)