CrossFit WOD, August 10, 2019

31 Heroes

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.

if not enough sandbags carry a kettlebell or dumbell

Metcon
Option 2
30:00 AMRAP 8/10/19 (AMRAP – Rounds and Reps)
30:00 partner AMRAP
RUN 100 together
20 Box Jump 24/20
200 singles
40 squats
40 RKB 53/35
10 burpees. (Sorry)
Break up as needed