WED CrossFit Hardcore Warm-up Metcon (Time) 3 RDS 5-HANG POWER SNATCHES 95/135 10-PULL UPS 15-KB SWINGS 55/70 800 MT RUN RX+ 5 BAR MU INSTEAD OF PULL UPS

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) WARM UP 10 CAL BIKE ARMS ONLY 10 CAL BIKE LEGS ONLY 50 SINGLES 21-18-15-12-9-6-3 BURPEES FRONT SQUATS 65/95 SDLHP 20 DUBS EVERY TIME YOU DROP / PUT THE BAR

MONDAY CrossFit Hardcore Warm-up Metcon (Weight) CLEAN COMPLEX X 2 TOTAL OF 6 ROUNDS EVERY 2 MIN ON THE CLOCK CHALLENGE YOURSELF AND ADD WEIGHT EVERY TIME! STARTING WEIGHT RX65/95 RX+ 95/135 3-POWER CLEAN

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 3RDS 400 MT 30 WALL BALLS 15 BOX JUMPS 200 MT 20 BACK SQUATS 65/95 10 DECK SQUATS

FRIDAY PARTNER WOD CrossFit Hardcore Warm-up Metcon (Time) 80 SIT UPS WITH MED BALL 70 TOES TO BAR 60 SQUAT SNATCHES 55/75 50 KB SWINGS 35/55 400 MT RUN 30 MT BEAR CRAWL(TOGETHER) 200 MT RUN 10 BURPEES

THURSDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds) E.M.O.M X 7 MIN 10 D/L 135/185 7 HAND R PUSH UPS GRAB A PARTNER 14 MIN AMRAP ROW/RUN RELAY(200mt) 1 PERSON RUNNING 1 PERSON ROWING