CrossFit – Wed, Nov 11
HERO WEEK
Warm Up (Checkmark)
6 AMRAP
4 Muscle Cleans + 3 Front Squats + 3 Push Press + 1 Split Jerks (Empty Barbell)
100m Run
30 Seconds Plank Hold
Clean and Jerk (Weight)
In 6 minutes, build to 85% Clean and Jerk.
Then, perform:
5 Minutes EMOM:
1 Rep @ 80%
Focus: Maximum bar speed and perfect technical positioning.
HERO WOD “CHAD” (Time)
For time:
1,000 weighted box step-ups
35-lb ruck, 20-in box
45-lb ruck, 20-in box
CHAD is a CrossFit hero workout written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. The CrossFit community joins together annually on Veteran’s Day in thousands of CrossFit affiliates and garage gyms around the world to tackle this workout in Chad’s memory, raising funds to support Veteran Mental Health Initiatives.