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CrossFit Huntingdon Valley – CrossFit

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 will sub the sandbag for a medball or weight vest (20/14)


Thrusters (115/85)

Rope climb/Rope pulls (2x), subbing as needed to stay moving

Box jumps or step-ups (24/20)

Run (Medball 14/10)


Thrusters (Light-Medium)

2x Rope Pulls

Box step-ups

200 Meter Run (Unweighted)

Thrusters will be heavy, but you should be able to complete each round in 2-3 sets.

Choose a rope climb option that you could complete in 2:00 or less.

Choose a box jump option that is challenging, but you are confident about performing them under fatigue.

Last completed 2/27/2018