TUESDAY Metcon (Time) 5 RDS 15- POWER CLEANS 85/115 15- KB SWINGS 55/70 30 DUBS CrossFit Hardcore Warm-up

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 20-D/L 135/185 20- PULL-UPS 20-WALL BALLS 40 DUBS RD 1-400 MT RD2-800 MT RD 3-400 MT RD 4-800 MT

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) BUY IN 10- TGU 3 RDS 20 DB POWER SNATCH 20/30 20- BACK SQUATS 85/115 10- HSPU 200 MT RUN

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 5 RDS 12- STEP UPS 55/75 12- BURPEES 1- ROPE CLIMB

WED CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 10 MIN AMRAP 200 MT RUN 10 PULL UPS Metcon (AMRAP – Rounds and Reps) 10 MIN AMRAP 10 KB SWINGS 55/70 200 MT RUN

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 8 RDS 8 THRUSTERS 65/95 8 FRONT RACK LUNGES TOTAL 16 HAND RELEASE PUSH UPS