WED CrossFit Hardcore Warm-up Metcon (Time) TEAMS OF 3 (RELAY) 3 RDS 10 CAL BIKE 10 CAL ROW 100 MT RUN WOD 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 BACK SQUATS 85/115 BOX JUMP OVERS

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) WARM UP SUICIDE RUN OUTSIDE X2 WITH A 30 SECS REST IN BETWEEN AFAP WOD 4 RDS 20 PUSH PRESS 200 MT RUN 20 DB POWER SNATCH 20/30 10 BURPEES OVER DB RX 65/95

MONDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) WARM UP 200 MT RUN WITH A BALL 14/20 10 AIR SQUATS 10 GOOD MORNING WITH EMPTY BAR 12 MIN AMRAP 15 D/L 135/185 15 WALL BALLS 30 DUBS

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 1 MILE RUN 10 RDS 10 PUSH UPS 10 BOX JUMPS 10 FRONT RACK LUNGES 55/75

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) BENCH DAY( 15MIN) HOW MUCH CAN YOU BENCH? 60 THRUSTERS 55/75 EVERYTIME YOU DROP THE BAR 400 MT RUN WITH THE BALL 14/20 ROW 400 MT BIKE 20 CAL

THURSDAY Metcon (AMRAP – Rounds and Reps) 5 MINS STRETCHING 20 MIN AMRAP 20 WALL BALLS 20 SIT UPS 20 DUBS