SATURDAY 2.16.19

Seaward CrossFit – CrossFit

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

Fitness

Intermediate athletes

8 Thrusters 115/85 #

6 Lying to stand rope pulls

11 box jumps 24″/20″

Partner 2: 400m Run with sandbag 35#/25#

Beginner athletes

8 Thrusters (challenging but manageable weight)

6 ring rows

11 stick jumps or plate jumps

Partner 2: 200-300m run (sandbag optional)

Accessory Work

10 sets of:

10 Barbell bicep curls

10 barbell skull crushers

*scale to 5 sets for beginner athletes

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply