WED CrossFit Hardcore Warm-up Metcon (Time) 3 ROUNDS 200 MT RUN 10- POWER SNATCHES 85/115 20 WALL BALLS 200 MT RUN 5 SQUAT SNATCHES 20 AIR SQUATS

TUESDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds) E.M.O.M 10 FRONT SQUATS 85/115 5 BURPEES REST 2 MIN Metcon (AMRAP – Rounds and Reps) 14 MIN AMRAP 12-HANG POWER CLEANS 85/115 9- TOES

MONDAY Metcon (Time) 5 RDS 15 SDLHP 65/95 20 DB PUSH PRESS ALTERNATING ARMS 20/30 20 HOLLOW ROCKS 200 MT RUN CrossFit Hardcore Warm-up

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 100 MT WALKING LUNGES 90 DUBS 80 AIR SQUATS 70 SIT UPS 60 PUSH UPS 50 POWER CLEANS65/95 400 MT RUN 30 WALL BALLS 20 KB SWINGS 35/55 10 BURPPES

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) PARTNER WOD BUY IN 400 MT OH WALK W PLATE 25/45 SWITCH WHENEVER YOU WANT. 1000 MT ROW(500 MT EACH) 60 THRUSTERS 65/95 800MT RUN(TOGETHER) 60 BACK SQUATS 60/80

THURSDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 12 TOES TO BAR 12 RENEGADE ROWS 20/30 12 KB SWINGS 35/55 24 DUBS Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP