MONDAY

CrossFit Hardcore Warm-up
Front Squat (3 REPS)
10-15 MIN TO WORK UP TO 3 REPS OF MEDIUM OR HEAVY WEIGHT OF FRONT SQUATS.
USE RACK
Metcon (Time)
WOD
7 ROUNDS
7 FRONT SQUATS 85/115
7 BURPEES PULL UPS
7 KB SWINGS 55/70
7 BOX JUMP OVERS
200 MT RUN ON ROUND 2,4,6