Crossfit Moreton Bay - benchmark/hero week may 6th - 10th

MONDAY

HERO WOD BERT

TUESDAY

Skill

Metcon (No Measure)

12 minute EMOM
min 1 50 double unders
min 2 10m handstand walk

Metcon

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

WEDNESDAY

Kelly (Time)

5 Rounds for time of:  
400m Run  
30 Box Jumps, 24'' / 20''  
30 Wall-Ball Shots, 20# / 14#

THURSDAY

The Seven (Time)

7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups

FRIDAY

Power Snatch (build to a heavy triple)

not touch and go

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips