FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
RX +
4 RDS
3 SQUATS SNATCHES 105/155
6 BAR MU
12 CAL ROW
4 RDS
3 SQUATS SNATCHES 105/155
6 BAR MU
12 CAL ROW
RX
4 RDS
3 SNATCHES 80/135
6 DIPS STATION OR RING DIPS BOTH RX
200 MT RUN
AFTER WOD
WORK ON YOUR GOAT FOR 10MIN