WED CrossFit Hardcore Warm-up Metcon (Time) WARM UP STILL RECOVERING FROM MURPH 2 RDS ( NOT FOR TIME) 200 MT ROW 20 CAL BIKE 5 RDS 10-BOX JUMPS 15HANG POWER CLEANS 95/135 EVERY TIME YOU DROP THE BAR 5

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) THE DAY AFTER MURPH WARM UP BAND STRETCHES ARMS AND LEGS 200 MT LIGHT JOG 200 MT ROW 20 CAL BIKE BUY IN 75 DUBS 4 RDS 400 MT RUN 15 D/L 105/155 30 AB MAT

MEMORIAL DAY CrossFit Hardcore Warm-up Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 7 RDS 7 -KB SWINGS 55/70 7- WALL BALLS 7- BOX JUMPS 7- BURPEES 7-SDLHP 65/95 200 MT RUN

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) CLEAN & JERK 85/115 12-9-6-3 TOES TO BAR 3-6-9-12 BUY OUT 1 MILE RUN

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) ISABEL 30 SNATCHES 95/135( 15 POWER 15 FULL) 3 RDS 30 HOLLOW ROCKS 30 AIR SQUATS 3 WALL WALKS