08.07.2017

CrossFit Silos – CrossFit

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Metcon

in case of rain- sub 500/400m row.

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
Can substitute 45/25 bumper plate for sandbag for Rx.

31 Heroes (SCALED) (AMRAP – Reps)

Teams of 2, AMRAP 31:

8 Thrusters (95/65)

6 Rope Climbs

11 Box Jumps (24/20)

400m continuous run with 35/15lb bumper plate

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