Crossfit Garage – CrossFit

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Partner 31 AMRAP Altered 31 Hero (AMRAP – Rounds and Reps)

Altered 31 Hero – Scaled version

31 Min AMRAP

8 Thrusters at 55% 1RM

6 Pull Ups OR 18 Ring Row (scored as 6)

11 Box Jump/step 24/20

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a 25/10 pound plate. When Partner 2 returns from the 400m run, Partner 1 will grab the plate and begin their 400m run while Partner 2 continues the workout where Partner 1 left off
**Partners may Row 500m instead of the weighted run, depending on weather conditions, and it counts for Rx**

Bright Spot



As long as you push yourself during the workout period, AMRAP can help you to build muscle and improve your muscular endurance, cardiovascular health and conditioning. High-intensity training has proven to be one of the most effective ways to burn fat

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