08/06/2018

CrossFit On Track – CrossFit

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Weightlifting

Back Squat (8-8-5-5-5; build volume AHAP; try to hit a 5 RM)

Skill

Rope climb! Work on how to establish the various wraps & hooks to stand on the rope.

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
We’ll use a 30# / 20# medball in place of sandbags.

By |2018-08-05T20:00:00+00:00August 5th, 2018|Workouts|Comments Off on 08/06/2018