HAPPY BIRTHDAY KEVIN CrossFit Hardcore Warm-up Metcon (Time) HAPPY BIRTHDAY KEVIN!! BUY IN 73 DUBS 2 RDS 4 HSPU (RX+ STRICT) 5 RING MU ( SUB 10 RING DIPS ONLY) 26 SQUAT CLEANS 65/95 800 MT RUN BUY OUT

TUESDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds) E.M.O.M X 20 MIN MIN 1- 10 PULL UPS MIN 2- 15 KB SWINGS 35/55 MIN 3- 10 BURPEES BOX JUMPS MIN 4-15 SIT UPS

MONDAY CrossFit Hardcore Warm-up Back Squat (3-3-3-1-1-1) Metcon (AMRAP – Rounds and Reps) 24 MIN AMRAP 10 HANG POWER CLEANS 85/115 5 STOH 10 BACK SQUATS 200 MT RUN

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 5 RDS 10-POWER SNATCH 65/95 10-POWER CLEANS 40-DUBS 400 MT RUN RX + 85/115

FRIDAY Metcon (Time) TGIF!! 3 RDS 200 MT RUN 12-THRUSTERS 65/95 24 RENEGADE ROWS 200 MT RUN 12 PUSH PRESS 24 DB SQUAT CLEANSV20/30 AFTER THE WOD TEAMS OF 3 3000 MT ROW (SWITCH EVERY 200 MT ( RELAY STYLE)

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 6ROUNDS 20-SIT UPS 10-BOX JUMPS 20-V-UPs 10-FRONT RACK LUNGES 55/75 20- HOLLOW ROCKS 10-WALL BALLS