CrossFit9 – CrossFit WOD
Metcon
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
NOTE: Running partner will use a plate or a wallball.
To scale: reduce thruster weight and rope climb reps.
Athletes who have not yet mastered rope climbs will perform 2:1 ground to standing.
Athletes not yet ready to return to ropes may complete strict pull-ups or bent over rows.