WED CrossFit Hardcore Warm-up Metcon (Time) OPEN WOD 17.1 10- DB SNATCHES 15 BURPEE BOX JUMP-OVERS 20 DB SNATCHS 15 BURPEE BOX JUMP-OVERS 30 DB SNATCHES 15 BURPEE BOX JUMP-OVERS 40 DB SNATCHES 15 BURPEE

TUESDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 20 SIT UPS 15 HANG POWER CLEANS 10 KNEES TO ELBOWS RX 65/95 RX+ 85/115

MONDAY CrossFit Hardcore Warm-up Metcon (Time) 300 DUBS EVERY TIME YOU STOP RUN 200 MT 5 RDS 9 SDLHP 85/115 15 KB SWINGS 35/55 21 GOBLET SQUATS

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 4RDS 400 MT 20-BACK SQUAT 200 MT 15- PUSH JERKS 100 MT 10- HANG POWER SNATCHES RX 65/95 RX+ 85/115

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) WARM UP ROW /BIKE/ SUICIDE RUN RELAY( TEAMS OF 2 OR 3) 4 RDS 1-10/15 CAL BIKE 2-15 CAL ROW 3-SUICIDE RUN WOD 20 WALL BALLS 15 PULL UPS 20-WALL BALLS 10 CHEST

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) WARM UP 3 RDS WALL SIT 1 MIN ON 1 MIN REST 4 RDS 15 DL 135/185 400 MT RUN 20 RENEGADE ROWS 20/30