Announcements

Sunday 1st march Weightlifting and Open Gym is cancelled. We have a number of coaches away re-certifying their L1 Course. Sunday lifting returns 8 March. Sorry for the inconvenience.

FITLAB – CrossFit 3000 – CrossFit

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
Partner 1 performs the Thrusters, Rope Climbs and Box Jumps. Partner 2 runs 400m with a load (Sandbag, Deadball or Medball). When Partner 2 returns from the run, Partner 1 will grab the load, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off