MONDAY

CrossFit Hardcore Warm-up
Metcon (Time)
WORK UP TO 1 REP MEDIUM TO HEAVY WEIGHT PUSH PRESS
WOD
1 MILE
( IF MILE IS LESS THAN 8 MINS 65/95 THRUSTERS
MORE THAN 8 MINS 55/75 THRUSTERS.
50 THRUSTERS
30 PULL UPS