130816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Strict pull-ups

10 Barbell front squats

5 Step-ups each leg

Row 100m

Fitness & Performance

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

Extra Credit

STR: Clean and Jerk (1)

SKILL: Metcon (No Measure)

4x 20 Unbroken chest to bar pull-ups
Scale to 4x max reps chest to bar pull-ups, or 4x max reps pull-ups (or your scaled variation of)

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