FRIDAY

CrossFit Hardcore Warm-up
Metcon (Time)
WARM UP
GRAB A PARTNER
PROWLER RELAY 50 MT EACH X 2 25/45
BIKE RELAY 20 CAL EACH X2
ROW RELAY 20 CAL EACH X2

WOD
10 RDS
200 MT RUN
10- HAND RELEASE PUSH UPS