THURSDAY Warm-up Metcon (Weight) 10-15 MIN ( MEDIUM TO HEAVY WEIGHT) COMPLEX 3 D/L 2 HANG POWER CLEANS 1 PUSH JERK MUST COMPLETE THE COMPLEX WITHOUT DROPPING THE BAR Metcon (AMRAP – Rounds and Reps)

WED Warm-up Metcon (Time) 100 MT LUNGES 200 MT FARMERS CARRY 35/55 400 MT RUN 3 RDS 15-BOX JUMPS 15-SDLHP 65/95 100 MT LUNGES 200 MT FARMERS CARRY 400 MT RUN Metcon (Time) 100 MT LUNGES 200 MT FARMERS

TUESDAY Warm-up Metcon (Time) PUSH PRESS-BURPEES-SITUPS 5-10-25 10-10-20 15-10-15 20-10-10 25-10-5 20-10-10 15-10-15 10-10-20 5-10-25 RX 55/75 RX+ 85/115

MONDAY CrossFit Hardcore Warm-up Metcon (Time) 3 RDS OF CINDY 800 MT RUN 30 FRONT SQUATS 65/95 3 RDS OF CINDY 800 MT ROW 15-SQUAT CLEANS 3 RDS OF CINDY 40/60 CAL BIKE 30 D.B THRUSTERS 20/30

SATURDAY Warm-up Metcon (Time) 7 RDS 7-POWER CLEAN 65/95 7-WALL BALLS 7-POWER SNATCHES 7-KB SWINGS 7 PULL UPS 200 MT RUN

HAPPY TURKEY DAY Warm-up Metcon (Time) GRAB A PARTNER HAPPY THANKSGIVING SANDBOX FAMILY! 25 BURPEES 50 THRUSTERS 75/105 75 BOX JUMPS 100 D/L RUN 1 MILE 100 D/L 75 BOX JUMPS 50 THRUSTERS 25 BURPEES