TUESDAY
Metcon (Calories)
GRAB A PARTNER
12 MIN AMRAP

BIKE/ 100 MT SLED 45/95
SWITCH EVERY TIME PERSON COMES BACK FROM SLED

REST 2 MIN

12 MIN AMRAP

ROW/100 MT FARMES CARRY SWITCH EVERY TIME AFTER F.CARRY 35/55

SCORE TOTAL CAL
KEEP TRACK OF YOUR CAL

Warm-up

 

What is a “WOD”

The training offered by CrossFit HardCore Pompano Beach is performed in a group setting, at pre-determined times throughout the day. Each group training class offered on a particular day conducts the same workout of the day, or “WOD.”  If you miss a morning class, you can pick up an evening class without missing a beat. Classes are lead by a head instructor or “coach.” Group Training Classes are infinitely scalable according to the needs, strengths, and weaknesses of each athlete. Additionally, select elements of each workout can be customized to suit the capabilities, fitness-level, or fitness goals of each attendee.