4.3.17

CrossFit Point Break – Cardio Fit Camp

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Warm-up

A: Coaches Choice (No Measure)

Metcon

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, approved 53# / 35#
12 Pull-ups

C: “Cardio” Jackie (Time)

1000m row

75 wall balls 14/10

50 push ups

Extra Work

D: Metcon (Time)

400m sled drag

70/25

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, visit web 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