HAPPY BIRTHDAY GABBY AKA THUNDA CrossFit Hardcore Warm-up Metcon (Time) HAPPY BIRTHDAY GABBY 37 HANG POWER SNATCHES 65/95 200 MT RUN 37 KB SWINGS 35/95 200 MT RUN 37 STOH 85/115 200 MT RUN 37 PULL UPS

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 1 MIN OF ROWING MAX CAL 45 SECS BIKE MAX CAL MAKE SURE YOU REST IN BETWEEN 8 RDS 8-SDLHP 8-BOX JUMPS 16- SIT UPS

MONDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds) EMOM FOR 7 MIN 4 POWER CLEANS 85/115 3 FRONT SQUATS 2 PUSH PRESS REST 2 MIN Metcon (AMRAP – Rounds and Reps) 14 MIN AMRAP 35 DUBS 11

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) CAN YOU FINISH IT? HOW FAR CAN YOU GO? 26 MIN CAP TO COMPLETE 400 MT RUN 21-15-9 HANG POWER SNATCHES 65/95 BURPEES OVER THE BAR 800 MT RUN 9-15-21 OHS TOES

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) ROW ! 2400 MT IN TEAMS OF 3 (RELAY STYLE) SWITCHING EVERY 200 MT WOD 100 MT OH WALK W PLATE25/45 20 DECK SQUATS 1 ROPE CLIMB 100MT OH WAL 15 DECK SQUATS 1

THURSDAY CrossFit Hardcore Warm-up HELEN (Time) 3 RDS 400 MT RUN 21 KB SWINGS35/55 12 PULL UPS LIGHT GRACE 30-CLEAN AND JERK 85/115