Stars and Stripes Series Workout #4 – “Chad”

CFKSQ – CrossFit


Chad (Time)

For Time

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

In memory of Chad Michael Wilkinson of the US Navy who died by suicide on October 29, 2018, in Virginia Beach on active duty after 22 years of service. This workout was Chad’s training in preparation to climb Mt. Aconcagua. If someone you know is struggling emotionally or having a hard time, you can be the difference in getting them the help they need. The National Suicide Prevention Hotline is 1-800-273-8255.
Intermediate Version:

For Time

500 Box Step-Ups (20 in)

Wear a Ruck Pack (25/15 lb)



2 min cardio


20 Military Kicks

10 Spider/Pigeon

20 Cow Grazers

10 Weightless Step-ups

20 Hip Circles (10 ea direction, each leg)

10 Samson Lunges


1 min Cardio


Practice step-ups w/ weight


– Go for a walk –

:30 Box Pigeon (ea)

:30 Box Hamstring (ea)

:30 Couch (ea)

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