WED CrossFit Hardcore Warm-up Metcon (Time) 40-30-20-10 AB MAT SIT UPS DUBS 5-10-15-20 POWER CLEANS BOX JUMPS 65/95 RX 85/115 RX+

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) MURPH PREP BUY IN 800 MT 10-9-8-7-6-5-4-3-2-1 PULL UPS PUSH UPS 20 AIR SQUATS EVERY RD BUY OUT 800 MT RUN

MONDAY CrossFit Hardcore Warm-up Metcon (Time) HAPPY MONDAY 5-10 MINS SKILL WORK HSPU HAND STAND WALK 5RDS 12 D/L 9 HANG POWER CLEAN 6 FRONT SQUATS 3 PUSH JERK 200 MT AFTER EACH ROUND RX 85/115 RX+105/15

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 5 RDS 5-HANG SQUAT SNATCHES 85/115 10-BURPEES 15-WALL BALLS 400 MT RUN

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 18-15-12-9-6-3 POWER CLEANS 65/95 EVIL WHEEL BOX JUMPS 1- ROPE CLIMB AFTER EVERY RD

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) NANCY 5 RDS 400 MT RUN 15 OHS 65/95 RX+ 95/135