8/10/19

8/10/19

CrossFit Allegiance – CrossFit

Jill and Cambell are competing at the Goddess Games tomorrow located at CrossFit NorthLake, 8721 Sidney Cir #500, Charlotte, NC 28269

Team name: Teenasters
Schedule: 1st WOD 9:30am, 2nd WOD 10:40am, 3rd WOD 12:50pm, 4th WOD 2:30pm

View Public Whiteboard

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
Since we don’t have a Wreck Bag, choose another weighted object of some kind.

If unable to run, complete one of the following:

* 500 Meter Row

* 800 Meter Erg

* 28/20 Calorie Bike

Rope Climbs

Reduce Reps

2:1 Seated Rope Pulls

3:1 Strict Pull-ups

5:1 Pull-ups

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