Heroes 31
Community Fitness Barbending – CrossFit
Open mobility (No Measure)
10 min of coaches choice
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
Metcon (Time)
B-Fit
A.
Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 30 seconds
Kettlebell Romanian Deadlift x 6-8 reps
Rest 30 seconds
Bottoms Up Kettlebell Carry x 20 meters each arm
B.
In teams of two, with only one person working at a time, perform 80 reps each for time of:
Kettlebell Swings
Immediately followed by…
In teams of two, with only one person working at a time, perform 40 reps each for time of:
Toes to Bar
Partition your reps as you see fit.