Saturday, December 29, 2018

CrossFit Empire South – CrossFit

Metcon (Time)


For Time: In teams of 2

1000 Box Step-Ups at 20″

*Wear a weighted vest, heavy back pack, ankle weights, or anything you can carry. The number may be adjusted to be agreeable between partners.*



In Teams of 3: (30min cutoff)

3 Rounds

60 Box Jumps 24/20

60 Sit-Ups or Toes-to-Bar


30 Deadlifts 135/95

30 Deadlifts 185/125

30 Deadlifts 225/155

–then, in time remaining–

Max Calorie Assault Bike
Background on “Chad”

Dedicated to Chad Michael Wilkinson of the US Navy who died 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. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. 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.”

From the Navy SEAL Foundation website: “SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception, as well as a family dinner the evening before the command memorial.”

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