Hero Hour 5.0

CrossFit XD – CrossFit

Metcon

Hero Hour 5.0 (Time)

With a Partner:

“Bell”

3 rounds

21 Deadlifts #185/125

15 Pull Ups

9 front squats

-Then-

“Dork”

6 rounds

60 Double Unders

30 KBS #53/35

15 Burpees

-Then-

“Michael”

3 rounds:

800 m run

50 Back extension

50 Sit ups
*run together

For back extensions do good mornings

* complete as much as you can in 45 mins.

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