This is a HERO workout dedicated to the 30 soldiers and 1 Rescue Dog that died on August 6, 2011. CrossFit boxes all over the US are doing this workout for them today! Please do this workout for those soldiers and their families!!!
We will have classes on Labor Day!!!! BUT we will only have the 8am and 5pm classes. Please register online for either of the classes and come for a great workout with us!!! Bring a friend with you for a free workout that day!!!
SIGN UPAT THE GYM FOR THE FIGHT GONE BAD 6 EVENT HELD ON SEPTEMBER 17!!! WE NEED HELP FROM ALL OF OUR MEMBERS!!!
FEEL THE BURN!!!
"31 Heros WOD"
INFERNO Warm-up x 3
Complete the following:
AMRAP in 31 minutes and you work in pairs:
8 reps Thrusters (155#, 105#)
6 reps Rope Climbs to 15" (or 31 pull-ups)
11 reps Box Jumps (30", 24")
400m Run with plate (45#, 25#)
*On GO, each partner will start their part. Partner 1 will do this as many times as possible while Partner 2 is running. When Partner 2 gets back, they slap hands and then Partner 2 will begin the wherever Partner 1 left off and continues until Partner 1 is back from the run. This exchange will continue for 31 minutes. Please scale appropriately. The workout is scored by the total number of reps in the thruster portion of the workout. If you are doing pull-ups instead of rope climbs, count 5 pull-ups as 1 rope climb rep.
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