CrossFit Black Storm – CrossFit Performance

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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.
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One athlete works on the triplet at a time while the second athlete completes a 400m run w/sandbag (45/35 lbs.). Once the run is done, the athletes switch roles and continues the AMRAP where with first athlete left off.

Use sand bag or plate carry. Girls rope climb @ 12 feet

scale: Metcon (AMRAP – Rounds and Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters (reduced weight)

24 pullups or jumping pull ups

11 Box Jumps (reduced hieght)

Partner 2:

400m Run with medicine ball (20/14)