WED CrossFit Hardcore Warm-up Metcon (Time) BUY IN 400 MT OH WALK WITH A PLATE 25/45 5RDS 15 D/L 10 HANG POWER CLEANS 5 FRONT SQUATS BUY OUT 20M MT OH WALK 25/45 RX 95/135 RX+105/155

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) PUSH PRES -200MT RUN-SIT UPS 5-RUN-25 10-RUN-20 15-RUN-15 20-RUN-10 25-RUN-5 20-RUN-10 15-RUN-15 10-RUN-20 5-RUN-25

MONDAY CrossFit Hardcore Warm-up OHS (1) 15 M IN OHS 1-1-1-1-1-1-1 Metcon (Time) 4 RDS 20 DB POWER SNATCH 20/30 15 OHS 65/95 10 BURPEE PULL UPS Metcon (Time) 4 RDS 20 DB POWER SNATCH 20/30 15 OHS 65/95

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) PARTNER WOD 80 POWER CLEANS 65/95 100 – DUBS 800 MT RUN TOGETHER 60 THRUSTERS65/95 100- DUBS 400 MT RUN 40-D/L 135/185 100 DUBS 200 MT 20 BURPEES

FRIDAY PARTY TIME CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 100 MT FARMERS CARRY 35/55 DB OR KB 20 HOLLOW ROCKS 20 BOX JUMPS 1 ROPE CIMB

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) WARM UP 25 MT HIGH KNEES 25 MT BUTT KICKS 50 MT JOG 1 MILE 30 POWER SNATCHES 65/95 30 PULL UPS 15 FRONT SQUATS 105/155 15 HSPU