WED
CrossFit Hardcore Warm-up
Metcon (AMRAP – Reps)
WARM UP
2RDS
100 MT JOG
100 MT SPRINT
2RDS
100 MT JOG
100 MT SPRINT
WOD
MIN 0-5
800 MT RUN
AS MANY TOES TO BAR WITH TIME REMAINING
MIN 5-10
600 MT RUN
AS MANY BOX JUMP WITH TIME REMAINING
MIN 10-15
400 MT RUN
AS MANY DUBS
MIN 15-20
200 MT RUN
AS MANY D/L 105/155
SCORE =TOTAL REPS OF SEC EXERCISE OF EACH RD ..