10312019

30
Oct

10312019

Crossfit Garage – CrossFit

View Public Whiteboard

Metcon

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

Thruster

Why?

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