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Components
31 Heroes
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
8/5/17 - CrossFit Allegiance
Class
(All)
9:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (0/3)
Workout
8/5/17
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
Use plates instead of sandbags if needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 05, 2017
Male Clients
Female Clients
1
Angie
Clodfelter
9:30 AM CrossFit
0 Reps
100 singles 16:21 40 goblet 16kg 30 kb swings 12kg 20 burpees 30 ...
1
Maddy
Fero
9:30 AM CrossFit
0 Reps
13:07, Brent #65, 16kg
1
Melissa
Holden
9:30 AM CrossFit
0 Reps
With Angie :)). 16:21. 45#, 12kg
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