FRIDAY
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
7MIN AMRAP
7-HOLLOW ROCKS
7-V-UPS
7-TOES TO BAR
7-HOLLOW ROCKS
7-V-UPS
7-TOES TO BAR
REST 1 MIN
Metcon (AMRAP – Rounds and Reps)
7 MIN AMRAP
7 BURPEES
7POWER CLEANS65/95
REST 1 MIN
7 BURPEES
7POWER CLEANS65/95
REST 1 MIN
Metcon (Time)
1 MILE RUN
OR
1600 MT ROW
OR
OR
1600 MT ROW
OR