Team Event 1: Muscle-up and clean and jerk 9:00 – 9:20 a.m. Heat 1 9:20 – 9:40 a.m. Heat 2 9:40 – 10 a.m. Heat 3 Team Events 2 & 3: Hang squat snatch & handstand walk 10:20 – 10:40 a.m

This page will act as a guide to the 2014 CrossFit SouthEast Regionals in Jacksonville Florida. We will slowly add information to this page as we lead up the regionals.  CrossFit HardCore currently

WED Warm-up Metcon (AMRAP – Rounds) 7 MINS CAP 3 RDS 8 /12 BIKE CAL 16 D/L 105/155 REST 2 MINS 7 MIN CAP 3 RDS 8/12 CAL ROW 12 HANG POWER CLEANS 105/155 REST 2 MIN 7 MIN CAP 3 RDS 12FRONT RACK LUNGES

TUESDAY 2 MORE WEEKS OF MURPH PREP! Metcon (Time) 800 MT RUN 5 RDS OF CINDY 800 MT RUN 5 RDS OF CINDY 800 MT RUN 5 RDS OF CINDY RX+ VEST

MONDAY Warm-up Metcon (AMRAP – Reps) RD1 0- 5:00 MIN 30 CLEAN & JERK SIT UPS ( AS MANY AS YOU CAN WITH TIME REMAINING ) RX 65/95 RX+ 95/135 RD2- 5:00- 10:00 30 BOX JUMP OVERS V-UPS ( AS MANY