Wednesday 190911

CrossFit Rx – 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

Monday 190909

CrossFit Rx – CrossFit

“Blockbuster” (No Measure)

AMRAP 5:

Buy-In: 50/35 Calorie Bike

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 35/25 Calorie Bike

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/15 Calorie Bike

Max Rounds of “The Chief” (185/135)
*1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

Finisher

Accumulate 120 Band pull aparts