Hero WoD!

"Morrison"

For Time:

. 50 - 40 - 30 - 20 - 10 reps of: Wall Ball Shots (9kg / 7kg, 10ft line) Box Jumps (24" / 20" box) Kettlebell Swings (24kg / 16kg)

40 Min Time Cap.

Scale options will be in place, but this is a grinder. Nowhere to hide in this, so pick how you attack your reps. Learn to breathe through it all and lets get the work done.

This WoD was created to honour U.S. Army Specialist Scott Morrison. Click here to see the first time this posted on .Com & read about Morrison. Post your time to comments.

Back to back Hero 'WoD's!

Smashing effort from you all!

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'Hero' Month is halfway done! How are you handling things?

Much like the named 'Girl' WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

In August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ.

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state.

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Are you enjoying the journey?

Winter is nearly done with and we are seeing it out in style!!