CrossFit VLT, CrossFit VLT Airport West – CrossFit
Main Crossfit Metcon
TEAM
O: 31 Heroes (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 31:
8 Thrusters (70/47.5)
6 Rope Climbs (12 City)
11 Box Jumps (30/24)
400 Meter Continuous Weighted Run (9/6)
– One partner is always out for a weighted run while the other works through the three inside movements
– Athletes switch stations when one partner is back from the run
– Teammates will pick up where the other athlete left off
P: 31 Heroes – PERFORMANCE (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 31:
8 Thrusters (60/40)
18 Chest to Bar Pull Ups
11 Box Jumps (24/20)
400 Meter Continuous Weighted Run (9/6)
F: 31 Heroes – FITNESS (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 31:
8 Thrusters (52.5/35)
30 Pull Ups
11 Box Jumps (24/20)
400 Meter Continuous Weighted Run (9/6)
Main Crossfit Metcon
INDIVIDUAL
O: 31 Heroes – INDIVIDUAL (AMRAP – Rounds and Reps)
AMRAP 31:
8 Thrusters (70/47.5)
6 Rope Climbs (12 City)
11 Box Jumps (30/24)
P: 31 Heroes – INDIVIDUAL PERFORMANCE (AMRAP – Rounds and Reps)
AMRAP 31:
8 Thrusters (60/40)
18 Chest to Bar Pull Ups
11 Box Jumps (24/20)
F: 31 Heroes – INDIVIDUAL FITNESS (AMRAP – Rounds and Reps)
AMRAP 31:
8 Thrusters (52.5/35)
30 Pull Ups
11 Box Jumps (24/20)