MONDAY CrossFit Hardcore Warm-up Metcon (Time) 20- POWER CLEANS 95/135 20- SHOULDER TO OVER HEAD 20- HOLLOW ROCKS 15 POWER CLEANS 15 STOH 15 HOLLOW ROCKS 10 POWER CLEANS 10 STOH 10 HOLLOW ROCKS 1 MILE

MONDAY CrossFit Hardcore Warm-up Metcon (Time) CASH IN 50 SIT UPS 50 THRUSTERS 35/45 400 MT RUN 40 THRUSTERS 65/95 400 MT RUN 50PUSH PRESS 65/95 200 MT RUN 40 FRONT SQUATS 35/45 200 MT RUN CASH OUT 50

GRAB A PARTNER! SATURDAY Metcon (Time) PARTNER WOD 3 RDS EACH (RELAY STYLE) PARTNER 1-RUN 100 MT PARTNER 2- 15 AIR SQUATS THEN 80- POWER SNATCHES 65/95 80- BACK SQUATS 400 MT RUN TOGETHER 40-BURPEES OVER

HAPPY 36 BIRTHDAY KYLE AKA MIKYLE Metcon (Time) 3 RDS 3 BAR MU ( 3 PULL UPS+ 3 PUSH UPS) 36 DUBS 6 RDS 12- PUSH JERS 65/95 12- RENEGADE ROWS (TOTAL) 12-KB SWINGS 35/55 CrossFit Hardcore Warm-up

THURSDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 8- THURSTERS 75/105 12-BURPEES 100 MT RUN

WED CrossFit Hardcore Warm-up Metcon (Time) 21-18-15-12-9-6-3 HANG POWER CLEANS 85/115 WALL BALLS BOX JUMPS