Beacon MMA & CrossFit Turbocharged – CrossFit
10 Alt. Groiners
Then, 2 Sets:*
6 Alt. Box Step-Ups (workout height)
*SET 1 unweighted. SET 2 add weight if you plan on using it during the workout.
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
**50:00 time cap
IN TEAMS OF ANY SIZE…
750/500/250/100 Box Step-Ups (18/12)
30/40/50 Min AMRAP:
5:00 Row or Jog
5:00 Alt. Box Step Ups (18/12)