“Dork”
(Actual Hero Workout)
6 RFT: (30:00 Cap)
60 Double Unders
30 Kettlebell Swings (24/16kg)
15 Burpees
Or
“Pork”
(Not actual hero workout, just run version of Dork)
6RFT: (30:00 Cap)
200m Run
30 Kettlebell Swings
15 Burpees
1. Fitness “CrossFit Games Open 12.3” AMRAP 18:00 15 Box Jumps (24”/20”) 12 Shoulder To Overhead (52.5/35kg) 9 Toes To Bar 2. Strength Squat Snatch 10:00 to build to a heavy single
1. Strength Power Cleans EMOM 10:00 3 TNG Reps (all sets between 50-80%) 2. Fitness 4 x 3:00 on / 2:00 off 200m Run 15 Overhead Squats (35/25kg) Max Burpees over the bar, in remaining time. *Score = t
1. Strength Front Squats Every 3:00 for 12:00 (4 sets), complete: - 12 reps @ 65% - 8 reps @ 70% - 6 reps @ 75% - 4 reps @ 80% Break reps up anyhow, 1’s, 2’s, unbroken, whatever works best for you. Go