FRIDAY

CrossFit Hardcore Warm-up
Metcon (Time)
ROW !
2400 MT IN TEAMS OF 3 (RELAY STYLE) SWITCHING EVERY 200 MT

WOD
100 MT OH WALK W PLATE25/45
20 DECK SQUATS
1 ROPE CLIMB

100MT OH WAL
15 DECK SQUATS
1 ROPE CLIM

100 MT OH WALK
10 DECK SQUATS
1 ROPE CLIMB

100 MT OH WALK
5 DECK SQUATS
1 ROPE CLIMB

PLEASE DON’T DROP PLATES! BE NICE WITH EQUIPMENT !