BARBELL TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 6 RDS 6-D/L 95/135 6-HANG POWER CLEANS 6-FRONT SQUATS THEN 3 RDS 30 AIR SQUATS 20 HAND R PUSH UPS 10 PULL UPS

DUB DA BU DUB CrossFit Hardcore Warm-up Metcon (AMRAP – Reps) 2 RDS 5 MIN CAP 800 MT RUN AS MANY DUBS AS YOU CAN AFTER 800MT 5 MIN CAP 30 BURPEES 10 BOX JUMPS AS MANY DUBS AS YOU CAN AFTER BOX JUMPS

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) HAPPY 43 BIRTHDAY SCOTTY PANTS! CASH IN 74 Dubs 43 HANG POWER CLEANS 55/75 400 MT RUN 43 STOH 400 MT RUN 43 TOES TO BAR 400 MT RUN 43 OHS 400 MT RUN CASH

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 4RDS 10-RING DIPS 10-DB SQUAT CLEANS 20/30 200 MT RUN 20- WALL BALLS 20-RENEGADE ROWS20/30

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 10-9-8-7-6-5-4-3-2-1 HANG POWER SNATCH 85/115 PULL UPS BURPEES OVER THE BAR

WED Metcon (Time) 1 MILE RUN 50 AIR SQUATS 50 HAND RELEASE PUSH UPS 50 SIT UPS 50 D/L 95/135 800 MT RUN CrossFit Hardcore Warm-up Metcon (Time) 1 MILE RUN 50 AIR SQUATS 50 HAND RELEASE PUSH UPS 50 SIT