MONDAY
CrossFit Hardcore Warm-up
Metcon (Weight)
CLEAN COMPLEX X 2 TOTAL OF 6 ROUNDS
EVERY 2 MIN ON THE CLOCK
CHALLENGE YOURSELF AND ADD WEIGHT EVERY TIME!
STARTING WEIGHT RX65/95
RX+ 95/135
3-POWER CLEAN
2-HANG POWER CLEAN
1-SQUAT CLEAN
1-PUSH JERK
3-POWER CLEAN
2-HANG POWER CLEAN
1-SQUAT CLEAN
1-PUSH JERK
3-POWER CLEAN
2-HANG POWER CLEAN
1- SQUAT CLEAN
1-SPLIT JERK
GOAL = DO NOT DROP THE BAR
Metcon (Time)
5 MIN CAP
400 MT FARMER CARRY 35/55 DB OR KB
RX+ 55/70
400 MT FARMER CARRY 35/55 DB OR KB
RX+ 55/70
SPRINTS!
4X 200 MT RUN ON 1:45
4X 100 MT RUN ON 1:30
4X 50 MT ON 30 SEC