MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
WARM UP
200 MT JOG
10 STRICT PRESS
100 MT RUN
10 GOOD MORNING
200 MT JOG
10 STRICT PRESS
100 MT RUN
10 GOOD MORNING
2 RDS OF DT WITH EMPTY BAR
WOD DOUBLE DT
DT
5RDS
12 D/L
9HANG POWER CLEANS
6 PUSH JERKS
400 MT RUN
DT
5 RDS
12 DL
9 HANG POWER CLEANS
6 PUSH JERKS
400 MT RUN
RX 1ST 5- RDS 65/95
RX 2ND 5-RDS 85/115
RX+ 1ST 5-RDS 95/135
RX+ 2ND 5-RDS 105/155