WED – MORNING CLASSES ONLY CrossFit Hardcore Warm-up Metcon (Time) ANNIE 50-40-30-20-10 DUBS SIT UPS 800 MT RUN 50 POWER CLEANS 85/115

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 21 THRUSTERS 3 RDS OF CINDY 1 ROPE CLIMB 15 THRUSTERS 3 RDS OF CINDY 1 ROPE CLIMB 9 THRUSTERS 3 RDS OF CINDY 1 ROPE CLIMB CINDY + 5 PULL UPS 10 PUSH UPS

MONDAY CrossFit Hardcore Warm-up Metcon (Time) 5 RDS 12 D/L 135/185 400 MT RUN 24 WALL BALLS

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 1 MILE RUN 12 MAN MAKERS 24 PUSH JERKS 95/135 48 DUBS 800 MT RUN 9 MAN MAKERS 18 PUSH PRESS 85/115 36 DUBS 400 MT RUN 6 MAN MAKERS 12 STRICT PRESS 65/95

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 10-9-8-7-6-5-4-3-2-1 SQUAT CLEANS 95/135 BURPEES OVER THE BAR HSPU AFTER THE WOD GRAB A PARTNER 120 ROW /BIKE SWITCH EVERY 20 CAL

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 100 MT WALK WITH PLATE OVER HEAD 25/45 80 SIT UPS SUICIDE RUN 60 HANG POWER SNATCHES 55/75 SUICIDE RUN 40 WALL BALLS SUICIDE RUN 20 THRUSTERS 85/115 SUICIDE