WED CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) WARM UP 200 MT JOG 6 STEP UPS 6 STRICT PRESS 20 MIN AMRAP 12 HANG POWER CLEANS 95/135 6 PUSH PRESS 6 BOX JUMP OVERS

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) ANNIE 50-40-30-20-10 DUBS SIT UPS 10 POWER SNATCHES AFTER EACH ROUND 65/95 AFTER THE WOD ROW/BIKE 30 CAL

MONDAY CrossFit Hardcore Warm-up Metcon (Time) 4 ROUNDS 20 FRONT SQUATS 65/95 15 KB SWINGS 35/55 10 PULL UPS 200 MT RUN

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 15 MAN MAKER 20/30 15 CLEAN & JERK 85/115 15 TOES TO BAR 400 MT RUN 12 MAN MAKERS 12 CLEAN & JERK 12 TOES TO BAR 400 MT RUN 9 MAN MAKERS 9 CLEAN

PICK A GIRL OR DO ALL OF THEM ! CrossFit Hardcore Warm-up Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Fran (Time) 21-15-9 Thrusters, 95# / 65#

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 5 MIN TO WORK ON YOUR DUBS 3 RDS 800 MT RUN 50 MT WALKING LUNGES 50 DUBS