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10/30/2016

29
Oct

10/30/2016

Midcoast CrossFit – CrossFit

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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 (AMRAP – Rounds and Reps)

scaled 31 heroes

Partner 1:

8 thrusters (75/55)(95/65)

3 rope climbs (assisted)

11 box jumps (24/20)(30/24)

partner 2:

400m run with sandbag or 20lb medball

once partner 2 returns from the run, partner 1 stops immediately and partner 2 picks up where partner 1 left off. continue this sequence for 31 minutes.

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