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.
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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.