WED CrossFit Hardcore Warm-up Metcon (Time) RX 65/95 RX+ 85/115 12-10-8-6-4-2 BUY IN 200 MT FARMERS CARRY 35/55 KB OR DB FRONT RACK LUNGES FRONT SQUATS CTB BUY OUT 200 MT FARMERS CARRY

TUESDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Reps) RD 1 5 MIN TIME CAP 800 MT RUN AS MANY DUBS AS YOU CAN WITH TIME REMAINING RD 2 5 MIN TIME CAP 400 MT RUN 20 KB SWINGS 35/55 AS MANY DUBS AS

MONDAY CrossFit Hardcore Warm-up Hang Power Clean (1) Metcon (Time) 4 RDS 15 SDLHP 65/95 12- HANG POWER CLEANS 9-PUSH JERKS 400 MT RUN Metcon (Time) 4 RDS 15 SDLHP 65/95 12- HANG POWER CLEANS 9-PUSH JERKS

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 14-12-10-8-6-4 POWER CLEANS 65/95 OHS WALL BALLS 200 MT RUN AFTER EVERY ROUND

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 3 RDS 8 MIN TIME CAP 8 CLUSTERS 85/115 4 BAR MU REST 2 MIN Metcon (Time) 3 RDS 20/CAL BIKE/ROW 20 HAND RELEASE PUSH UPS

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 3 RDS 15 D/L 135/185 10 BURPEES OVER THE BAR 800 MT RUN 1 ROPE CLIMB