THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 400 MT RUN 20HANG POWER SNATCHES 65/95 15 KB SWINGS 35/55 10 PULL UPS 5 HSPU

WED CrossFit Hardcore Warm-up Metcon (Time) WOD 1 21-15-9 D/L 135/185 KNEES TO ELBOWS WOD 2 40 CAL ROW 40 PUSH PRESS 65/95 WOD 3 20 CAL BIKE 200 MT FARMERS CARRY 35/55 FINISH WOD WITH 3 ROPE CLIMBS

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 1 MILE RUN 50-40-30-20-10 WALL BALLS SIT UPS 800 MT RUN

MONDAY CrossFit Hardcore Warm-up CLEAN COMPLEX (Weight) 10-15 MINS CLEAN COMPLEX 1-POWER CLEAN 1-HANG POWER CLEAN 1 SQUAT CLEAN GOAL MEDIUM /HEAVY WEIGHT CONNECT ALL 3 LIFTS WITHOUT PUTTING THE BAR DOWN

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 6 RDS 6- CLUSTERS 65/95 12 FRONT RACK LUNGES 18 RENEGADE ROWS 24 DUBS 200 MT RUN

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 5RDS 2 RDS OF CINDY(5 PULL UPS+10 PUSH UPS+15 AIR SQUATS) 15 D/L 135/185 30 DUBS