WED CrossFit Hardcore Warm-up Metcon (Time) WARM UP 2 RDS 10-GOOD MORNING (EMPTY BAR) 10-WTF 4 RDS 12DB SETP UPS OVER 20/30 16-D/L 135/185 40-SIT UPS 100 MT OH WALK WITH PLATE 25/45

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) WARM UP 5 CAL BIKE ARMS ONLY 5 CAL BIKE LEGS ONLY 5 ROUNDS 12 POWER CLEANS 85/115 2 RDS OF CINDY ( 5 PULL UPS 10-PUSH UPS,15-AIR SQUATS) 200 MT RUN

MONDAY CrossFit Hardcore Warm-up Overhead Squat (Weight) Metcon (Time) 10 OHS-65/95 10 DUBS 5 BURPEES 10-OHS 20 DUBS 10 BURPEES 10 OHS 30 DUBS 15 BURPEES 10 OHS 40 DUBS 20 BURPEES 10 OHS 50 DUBS 25 BURPEE

SATURDAY Metcon (Time) 30-HANG POWER SNATCHES 65/95 15-WALL BALLS 200 MT RUN 20-CLUSTERS 65/95 15-WALL BALLS 200MT RUN 10-PUSH PRESS 95/135 15-WALL BALLS 400MT RUN 5-FRONT SQUATS 95/135 15-WALL BALLS 400

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 10X 100 MT SPRINTS ON THE MIN WOD 10 rds 10-STEP UPS 55/75 10-FRONT RACK LUNGES

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 21-15-9-3 D/L 95/135 PUSH JERKS TOES TO BAR ROW/BIKE CAL 1- ROPE CLIMB AFTER EACH RD