PG Crossfit – Crossfit Plus
Warm-up
Warm-up (No Measure)
Set the clock for 7 minutes. Warm up on your own.
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
Plate instead of Sandbag.
Metcon
Metcon (Time)
Partner 1 works on 150 Burpee C2B Pull Ups
Partner 2 works on 200 meter sprint followed by 4 Clean and Jerks (155/105) (P 185/135)
Switch when partner completes one round of Sprint/C and J
Finish when all 150 Pull ups are completed.