FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
WARM UP
5 MIN WORK ON YOUR DUBS!!!
5 MIN WORK ON YOUR DUBS!!!
200 MT JOG
10 BOX JUMPS
20 CAL BIKE
BAR HOLD CHALLENGE
ON THE CLOCK
HOW LONG CAN YOU HANG FROM THE PULL UP BAR?
POST TIME!
WOD
200 MT FARMERS CARRY 35/55(DB OR KB)
20 POWER CLEANS 95/135
20 PULL UPS
100 DUBS
20 HANG POWER CLEANS 105/155
20 PULL UPS
100 DUBS
200 MT FARMERS CARRY