CFO Class: MetCon

Athletes- BRING A BACKPACK TO LOAD YOUR WIEGHT.

Version 1:

“Chad Wilkinson”

For time:

1,000 box step ups 20″

Wear 45/35lbs pack

This is a very long sustained effort, when usually our workouts are so quick that we don’t think about hydration and fuel, today is almost neccessary to bring plenty of water maybe an electolyte replacement and some fruit to munch on. Plan to be here for a while when doing the full version of today’s wod. 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.
Conditioning

As many rounds as possible in 4mins of:
15 cal Row
10 Burpee over the erg

2mins rest

As many rounds as possible in 3mins of:
12 cal Row
8 Burpee over the erg

1min rest

For time:
20 Cal Row
15 Burpee over the erg
Accessory

3 sets
10 Strict press
1min T hold 5/2.5lbs