TGIF
Metcon (Time)
4 RDS
10 BOX JUMPS
20 FRONT RACK LUNGES 55/75
30 SIT UPS
40 YARD SUICIDE RUN
10 BOX JUMPS
20 FRONT RACK LUNGES 55/75
30 SIT UPS
40 YARD SUICIDE RUN
CrossFit Hardcore Warm-up
CrossFit WOD, June 22, 2017
ALMOST FRIDAY!
CrossFit Hardcore Warm-up
Metcon (Time)
3 RDS
10-SDLHP 85/115
15- PUSH JERK
15 WALL BALLS
100 MT FARMER CARRY 35/55
10-SDLHP 85/115
15- PUSH JERK
15 WALL BALLS
100 MT FARMER CARRY 35/55
CrossFit WOD, June 21, 2017
SNATCHES WED
CrossFit Hardcore Warm-up
Metcon (Time)
4 RDS
400 MT RUN
12 POWER SNATCHES 65/95
24 KB SWINGS 35/55
1 ROPE CLIMB
400 MT RUN
12 POWER SNATCHES 65/95
24 KB SWINGS 35/55
1 ROPE CLIMB
CrossFit WOD, June 20, 2017
BARBELL TUESDAY
CrossFit Hardcore Warm-up
Metcon (Time)
6 RDS
6-D/L 95/135
6-HANG POWER CLEANS
6-FRONT SQUATS
6-D/L 95/135
6-HANG POWER CLEANS
6-FRONT SQUATS
THEN
3 RDS
30 AIR SQUATS
20 HAND R PUSH UPS
10 PULL UPS
CrossFit WOD, June 19, 2017
DUB DA BU DUB
CrossFit Hardcore Warm-up
Metcon (AMRAP – Reps)
2 RDS
5 MIN CAP
800 MT RUN
AS MANY DUBS AS YOU CAN AFTER 800MT
5 MIN CAP
800 MT RUN
AS MANY DUBS AS YOU CAN AFTER 800MT
5 MIN CAP
30 BURPEES
10 BOX JUMPS
AS MAN