FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
WARM UP
ROW /BIKE/ SUICIDE RUN RELAY( TEAMS OF 2 OR 3)
4 RDS
1-10/15 CAL BIKE
2-15 CAL ROW
3-SUICIDE RUN
WOD
20 WALL BALLS
15 PULL UPS
20-WALL BALLS
10 CHEST TO BAR PULL UPS
20 WALL BALLS
5 STRICT PULL UPS
20 WALL BALLS
3 L-PULL UPS