WED CrossFit Hardcore Warm-up Metcon (AMRAP – Reps) 6 MIN 800 MT RUN AS MANY WALL BALLS AS YOU CAN WITH TIME REMAINING 6 MIN 800 MT ROW AS MANY DUBS AS YOU CAN WITH TIME REMAINING 6 MIN 200 MT FARMERS

TUESDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) HOW FAR CAN YOU GO? 22 MIN CAP 1 THRUSTER 1 BURPEE PULL UPS 2 THRUSTERS 2 BURPEES PULL UPS 3 THRUSTER 3 BURPEE PULL UPS…4,5,6,7,8…

MONDAY CrossFit Hardcore Warm-up D/L (1) WOR UP TO MEDIUM HEAVY WEIGHT Metcon (Time) 21 D/L 155/225 PUSH UPS DB SQUAT CLEANS 20/30 15 D/L HAND RELEASE PUSH UPS DB SQ CLEANS 9D/L HSPU DB SQUAT CLEANS BIKE

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 10 RDS 10- POWER SNATCHES 55/75 10 BACK SQUATS 200 MT RUN

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 3RDS 800 MT RUN 20 WALL BALLS 15 BOX JUMPS

THURSDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Reps) 9 MINS TO COMPLETE 21-15-9 D/L 135/185 BURPEES KB SWINGS 35/55 WITH REMAINING OF THE TIME REST 2 MIN 8 MINS TO COMPLETE 400 MT OH WALK WITH