CROSSFIT WOD

August 17, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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31 Heroes modified (AMRAP – Reps)

Teams of 2, AMRAP in 31 min:

8 Thrusters (155/105)

6 Strict Pull ups

6 Knees to elbows

11 Box Jumps (30/24)

Continuous 400m run w/ medball 20/14

*One athlete works on reps while the other runs. Once the running athlete returns they switch roles
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31 Heroes Scaled (AMRAP – Reps)

Teams of 2, AMRAP in 31 min:

8 Thrusters (65/45)

6 Knees to elbows

11 Box Jumps (20*SU allowed)

Continuous 400m run w/ medball 16/12

*One athlete works on reps while the other runs. Once the running athlete returns they switch roles

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