WED CrossFit Hardcore Warm-up Metcon (Time) BUY IN 400 MT FARMERS CARRY 35/55 ( USE KB OR DB) 100 DUBS 20 STEP UPS 55/75 20 SDLHP 50 DUBS 20 STEP UPS 20 SDLHP 25 DUBS 20 STEP UPS 20 SDLHP 200 MT FARMERS

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) MURPH PREP! 3 RDS 50- AIR SQUATS 25 PUSH UPS(THE BEST PUSH UPS OF YOUR LIFE) 15 PULL UPS BUY OUT 1 MILE RUN

We are excited to announce that CrossFit Pompano Beach is an official Murph 2019 Host. On May 27th, Come Join Us For The Quintessential CrossFit Hero Wod “MURPH” Every year on memorial day,

MONDAY CrossFit Hardcore Warm-up PUSH PRESS (1) 15 MINS REP MAX 3-3-3-1-1-1-1 Metcon (AMRAP – Rounds and Reps) GOAL IS TO GO FULL OUT! CAN YOU DO 1 ROUND EVERY MIN? 6 MIN AMRAP 6 STRIC PRESS 65/95

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) HAPPY SATURDAY ! 5 – D/L – 20DUBS -25- DB P SN 10 – D/L – 20DUBS -20- DB.P SN 15- D/L – 20DUBS -15- DB.P SN 20- D/ L- 20DUBS

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 20 MIN AMRP 400 MT RUN 20 SIT UPS 15 FRONT SQUATS 55/75