Thursday we have a workout that, if doing Rx, requires a 45/35 RuckPack/BackPack. If you’re wanting to do this weight, you will have to supply your own pack and your own “weighted items” to get that baby to 45/35 (whatever you have around the house). Have this ready to go prior to coming in to class. Do not bring a bag and put our equipment in your backpack. Consider this your homework. If all you have is your personal weight vest (20/14lb is typically the weight), trust me when I say that will be PLENTY. Ive done it with just a 14lb vest in the past and it still takes right at an hour. This is a mentally tough one…1000 step ups is NO JOKE!

**If you have NEVER done Chad before you will NOT be starting off by doing it with 45/35…Your maximum weight will be that of a weight-vest or a DB/KB resting on one shoulder. TRUST me on this…

CrossFit Warrenton – CrossFit


Warm-up (No Measure)

3 min Machine

10e Spider Stretch


3 sets (PVC or Empty Bar)

3 Muscle Snatch

3 Overhead Squats

3 Muscle Cleans

3 Front Fronts

3 Push Press

8′ : Nov 10, 2021 “Air Bud” (AMRAP – Rounds and Reps)



40 Double Unders

10 Deadlifts (155/105)

4 Handstand Push-Ups

-rest 1:00 min-

2:00 min Max Reps

Burpee C2B Pullups



8:00 Amrap

100 Singles

10 Deadlift (lighter)

5 DB Push Press

-rest 1:00 min-

2:00 min Max Reps

Burpee Pull Ups



8:00 Amrap

50 Double Unders

10 Deadlifts (185/135)

5 Strict Handstand Push-Ups

-rest 1:00 min-

2:00 min Max Reps

Bar Muscle Ups


**2:00 Max Rep Score will be scored in your notes section


* Target number of Reps each set: 
Part A: 4+ Part B: 15 reps +

* Minimum number reps before scaling: 
Part A: 3 Rounds 
Part B: 10 reps

Squat Snatch (10′ to find 1 Rep Max)

Squat Clean and Jerk (10′ to find 1 Rep Max)

Power Snatch (record HERE is you choose not to Squat Snatch)

Power Clean + Jerk (record HERE if you choose not to SQUAT Clean)