WED CrossFit Hardcore Warm-up Metcon (Time) 5 MINS STRETCHING COACHES CHOICE SNATCH PROGRESSION WITH EMPTY BAR WARM UP 2 RDS SUICIDE RUN 5 OHS 5 PUSH UPS WOD 3 RDS 400 MT RUN 12 POWER SNATCHES65/95 36

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 5 MIN STRETCHING COACHES CHOICE CARDIO STATION 1- 200 MT PARTNER RELAY(5X EACH) 2-15/20 BIKE RELAY 5X EACH 3-ROW RELAY 200 MT 5X EAH WOD 2 RDS 200 MT OH

MONDAY CrossFit Hardcore Warm-up Metcon (Time) 5 MINS STRETCHING (COACHES CHOICE) WARM UP 200 MT JOG 10 PUSH UPS 10 AIR SQUATS CLEAN & JERK 10-15 MIN WORK UP TO MEDIUM/HEAVY WEIGTH WOD 50 WALL BALLS

SATURDAY CHIPPER CrossFit Hardcore Warm-up Metcon (Time) 80 AIR SQUATS 70 SIT UPS 60 KB SWINGS 35/55 50 FRONT SQUATS 55/75 40 PUSH PRESS 30 THRUSTERS 20 BURPEES 10 PUSH UPS 200 MT RUN AFTER EACH MOVEMEN

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) WARM UP 5 MIN WORK ON YOUR DUBS!!! 200 MT JOG 10 BOX JUMPS 20 CAL BIKE BAR HOLD CHALLENGE ON THE CLOCK HOW LONG CAN YOU HANG FROM THE PULL UP BAR? POST TIME!

THURSDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Reps) WARM UP 200 MT JOG 50 SIT UPS 200 MT JOG 10 RENEGADE ROWS 10 DB SQUATS WOD 6 MIN CAP STATION 1 800 MT ROW BURPEES OVER THE ROWER STATION2