CrossFit Silos – CrossFit
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
