090814 WOD “CF Hardcore”

Workout: Crossfit Hardcore

400m Run
then,
21-18-15-12-9-6-3 Reps of;
Deadlifts, 135lb.
Box Jumps, 24″
Knees-to-Elbows
then,
400m Run

Advanced(RX’d):

400m Run
then,
21-18-15-12-9-6-3 Reps of;
Deadlifts, 135lb.
Box Jumps, 24″
Knees-to-Elbows
then,
400m Run

Intermediate:

400m Run or 500m Row
then,
15-12-9-6-3 Reps of;
Deadlifts, 135lb.
Box Jumps, 20″
Knees-to-Elbows
then,
400m Run or 500m Row

Beginner:

200m Run or 250m Row
then,
12-9-6-3 Reps of;
Deadlifts, 95lb.
Box Jumps, 20″ or Step Ups
Knees-to-Elbows, or Jumping Knees to Elbows
then,
200m Run or 250m Row

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