21-18-15-12-9-6-3
Kettlebell swings
3-6-9-12-15-18-21

Knee to Elbows

For load:
Deadlift 5-5-5-5-5 reps

Ruck 30 minutes

CrossFit is designed to develop general physical skills. Here are some to consider. You might be surprised at the interconnections.

1. Speed – The ability to minimize the time cycle of a repeated movement.
2. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
3. Agility – The ability to minimize transition time from one movement pattern to another.
4. Accuracy – The ability to control movement in a given direction or at a given intensity.

By design, most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging.

MURPH
For time:
Run 1 mile
50 pull-ups
100 push-ups
150 air squats
Run 1 mile

“Stamina best describes a person’s ability to sustain a prolonged activity at a high intensity.”

Every 1 minute complete:
12/15-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

8 rounds:

5 power cleans

then
3 shoulder-to-overheads

then
1 rope climb

Choose an appropriate training load for skill and transition development.

Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps