WED CrossFit Hardcore Warm-up Metcon (Time) 30 HANG POWER CLEAN 65/95 400MT RUN 20 SIT UPS 20 POWER CLEANS 85/115 200 MT RUN 20 V-UPS 15HANG POWER CLEANS 95/135 400 MT RUN 20 HOLLOW ROCKS 10POWER CLEAN105/155

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) LAST WEEK OF MURPH PREP 1 MILE RUN 25 PULL UPS 50 PUSH UPS 100 AIR SQUATS 1 MILE RUN

MONDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 10-15 MIN 2-2-2-1-1-1 0HS 20 MIN AMRAP 12 OHS 65/95 24 DUBS 12 SDLHP

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 10 TOES TO BAR 10- KB SWINGS 35/55 20 HANG POWER CLEANS 65/95 20 THRUSTERS 400 MT RUN RX+ 55/70 KB 85/115

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) RX + 4 RDS 3 SQUATS SNATCHES 105/155 6 BAR MU 12 CAL ROW RX 4 RDS 3 SNATCHES 80/135 6 DIPS STATION OR RING DIPS BOTH RX 200 MT RUN AFTER WOD WORK ON YOUR

THURSDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 18 MIN AMRAP 14 FRONT RACK LUNGES 7 BURPEES OVER THE BAR 7 V-UPS AFTTER THE WOD TEAMS OF 3 RELAY STYLE AS FAST AS YOU CAN 10/15