191214

13
Dec

191214

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

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
swap plate for sandbag as per usual

Fitness – Thrusters from Rack & Perry Pulls

Metcon (Time)

Bootcamp

5 rounds:

50 double-unders

20 sumo deadlift high pulls 75/55

20 AbMat sit-ups

20/15 cal row