WED CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 22 MIN AMRAP 10 THRUSTERS 55/75 10 V-UPS 10 FRONT RACK LUNGES 200 MT RUN EVERY 4MINS TOTAL OF 4X 200 MT

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 8 RDS( 12MINS TIME CAP) 100 MT RUN 5 HANG POWER SNATCHES 65/95 REST WITH TIME REMAINING OR AT 12 MINS MARK START SECOND WOD…. 4 RDS 15 BOX JUMPS 5

Labor Day CrossFit Hardcore Warm-up Metcon (Time) COMBINATION OF TWO HEROS WOD BRADLEY 10 RDS 100 MT RUN 10 PULL UPS (WE ARE DOING PUSH UPS INSTEAD) 100 MT RUN 10 BURPEES AFTER EVERY 2 RDS OF BRADLEY WE

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 4 ROUNDS 12-CLUSTERS 65/95 14 DB POWER SNATCH (ALTERNATING) 20/30 16 KB SWINGS 35/55 400 MT RUN

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) PARTNER WOD 30 SYNCHRONIZED BAR FACING BURPEES OVER THE BAR 60 D/L 135/185 90 PULL UPS 1200 ROW 200 MT WALKING LUNGES/ F . CARRY 35/55 DB OR KB( WHILE ONE

THURSDAY CrossFit Hardcore Warm-up POWER CLEANS (1) WORK UP TO A MEDIUM/HEAVY WEIGHT Metcon (Time) INDIAN RUN TO THE BRIDGE AND BACK MAXIMUM OF 6 OR 7 PEOPLE REST 2 MIN 21-15-9 BOX JUMPS POWER CLEANS 95/13