Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Row
10 Prisoner Kang Squats
5 Front Squat (45/35)
5 Strict Press (45/35)
5 Strict Pull Up
Metcon
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
To commemorate Veteran’s Day, we will be completing the 31 Heroes WOD…
More information about the 31 Heroes can be found here:
https://www.31heroes.org/wod/
Accessory Work
% of 1 RM for Kipping Toes to Bar
4 sets @30%
–rest 30 seconds between sets–
—rest 2 minutes–
3 sets @35%
–rest 30 seconds between sets–
—rest 2 minutes–
2 sets @40%
—rest 2 min —
max effort L Pops 1 minute
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