CrossFit Ballwin – CrossFit

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Warm-up

Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.

Metcon

Chad Wilkinson (HERO WOD) (Time)

For Time

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

*A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Navy Seal SOCS Chad Wilkerson died by suicide on October 29, 2018, in Virginia Beach on active duty after 22 years of service.
CrossFit Games Director, Dave Castro posted this workout in memory of Chad, who was a friend. Castro said: “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20″ box to train for climbing Mt Aconcagua. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”