WED CrossFit Hardcore Warm-up Metcon (Time) 6 RDS 10 HANG POWER CLEANS 85/115 10 FRONT SQUATS 20 HOLLOW ROCKS 20LUNGES IN PLACE WITH PLATE OH 25/45 AFTER THE WOD 25MT PROWLER PUSH X 2 65/90 BATTLE ROPE

9/11 TRIBUTE WOD CrossFit Hardcore Warm-up Metcon (Time) "9/11" TRIBUTE WOD 2001 m RUN OR ROW( 1.25miles) 11 BOX JUMPS 11 THRUSTERS 11 BURPEES 11POWER CLEANS 11 HSPU 11 KB SWINGS 55/70 11 TOES

MONDAY CrossFit Hardcore Warm-up Push Press (5-4-3-2-1-1) Metcon (Time) 7 ROUNDS 7 PUSH PRESS 95/135 35 DUBS 7 PULL UPS RX+ CHEST TO BAR

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) BUY IN 50 DB POWER SNATCHES ALTERNATING 20/30 5-OHS -200 MTRUN-25-BURPEES 10-OHS-200MTRUN-20-BURPEES 15-OHS-200MTRUN-15-BURPEES 20-OHS-200MTRUN-10-BURPEES

PARTNER WOD CrossFit Hardcore Warm-up Metcon (Time) GRAB A PARTNER 1 MILE RUN WITH MED BALL 100 WALL BALLS 50 CLEAN & JERK 85/115 100 KB SWINGS 35/55 1 MILE RUN WITH BALL

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 10-9-8-7-6-5-4-3-2-1 D/L 155/225 TOES TO BAR EVEN RDS RX 1 ROPE CLIMB RX+2 RING MU AFTER THE WOD 40 CAL BIKE