WED CrossFit Hardcore Warm-up Metcon (Time) WARM UP 200 MT JOG 5 STRIC PRESS WITH EMPTY BAR 5-FRONT SQUATS 6 RDS 3 HSPU 6 SQUAT CLEANS 65/95 6 HANG POWER SNATCHES 200 MT RUN RX+85/115 STRICT HSPU

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) MAX PULL UPS! HOW MANY PULL UPS CAN YOU DO WITHOUT COMING OFF THE BAR? 10-9-8-7-6-5-4-3-2-1 STOH 95/135 BURPEE BOX JUMPS PULL-UPS

MONDAY CrossFit Hardcore Warm-up Metcon (Time) SPEND 5-10MIN WORKING ON ROPE CLIMBS +PEG BOARD! 1 MILE RUN 25 D/L 135/185 50 SIT UPS 20 D/L 40 SIT UPS 15 D/L 30 SIT UPS 1 ROPE CLIMB AFTER EVERY ROUND

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) ROUND 1 12 HANG POWER SNATCHES 65/95 3 RDS OF CINDY 800 MT RUN RD 2 12 POWER SNATCHES 3 ROUNDS OF CINDY 400 MT RUN RD 3 12 SQUAT SNATCHES 3 RDS OF CINDY

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) PARTNER STATIONS(SWITCH EVERY 10 REPS) BIKE 80 CAL ROW 80 CAL BURPEES 80 TOTAL WALL BALLS 80 TOTAL POWER CLEANS 80 TOTAL65/95 35 min cap

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) WARM UP 200 MT JOG 6 PUSH UPS 3 WTF 6 RDS 6POWER CLEANS 95/135 200 MT RUN 3WALL WALKS