WED CrossFit Hardcore Warm-up Metcon (Time) 21-18-15-12-9-6-3 POWER CLEANS BOX JUMPS 30 DUBS AFTER EACH RD RX-65/95 RX+ 85/115

TUESDAY Metcon (Time) 5 BURPEES ON TOP OF EVERY MIN MUST COMPLETE 65 THRUSTERS 65/95 65 KB SWINGS 35/55 BUY OUT 100 SIT UPS CrossFit Hardcore Warm-up

MONDAY CrossFit Hardcore Warm-up Metcon (Time) ISABEL 30 SNATCHES 95/135 Metcon (AMRAP – Reps) 15 MIN CAP HOW FAR CAN YOU GO? 3 TOES TO BAR 100 MT RUN 6 TOES TO BAR 100 MT RUN 9 TOES TO BAR…

SATURDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) GRAB A PARTNER 24 MIN AMRAP 400 MT RUN AS MANY ROUNDS AS POSSIBLE OF 9 HANG POWER CLEANS 7 FRONT SQUATS 5 PUSH PRESS 3 BURPEES

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 1MILE RUN 100 MT FARMERS CARRY 35/55 1 MILE ROW 100 MT FARMERS CARRY 50/80 CALBIKE 100 MT FARMERS CARRY

THURSDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 7-POWER SNATCHES 65/95 14-KBS SWINGS 35/55 7-WALL BALLS RUN 100 MT WITH THE BALL RX+ 85/115