THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 10-9-8-7-6-5-4-3-2-1 GROUND TO OVER HEAD 95/135 TOES TO BAR ODD ROUNDS 25 MT LUNGES EVEN RDS 200 MT RUN

WED CrossFit Hardcore Warm-up Metcon (Time) 70-DUBS 60 POWER CLEANS 65/95 50 WALL BALLS 400 MT RUN WITH BALL 30 BOX JUMPS 200 MT RUN W BALL 10 RING DIP RX PLUS 10 RING MU

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 12 D/L 135/185 3 RDS OF CINDY 12 V-UPS 24 BURPEES

HAPPY BIRTHDAY LEAH! CrossFit Hardcore Warm-up Metcon (Time) 42 KB SWINGS 35/55 21 HANG SQUAT CLEANS 85/115 800 MT RUN 30 KB SWINGS 15 HANG SQUAT CLEANS 400 MT RUN 18 KB SWINGS 9 HANG SQUAT CLEANS 200

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) GRAB A PARTNER 80-CLEAN & JERK65/95 400 MT RUN 70-SDLHP 400 MT RUN 60- OHS 400 MT RUN 50- TOES TO BAR 400 MT RUN 40 SYNCHRONIZED BURPEES 400 MT RUN

FRIDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) WALL SIT 3 RDS 1 MIN ON 30 SECS OFF 100 MED BALL WALL THROWS( 50 EACH SIDE) 18 MIN AMRAP 10-BOX JUMPS 15-BACK SQUATS 65/95 20-DUB