October 19, 2018 by arnieCrossFit WOD, October 19, 2018 Share FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 5 RING DIPS 15-POWER CLEANS 95/135 50 MT WALKING LUNGES 1 ARM OH DB 20/30 RX+ 5 RING MU INSTEAD OF RING DIPS