FRIDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Reps) FULL OUT ! TAKE NOTES 1 MIN REST IN BETWEEN AMRAPS 5 MIN AMRAP 10 CAL MT ROW 10 SIT UPS 5 MIN AMRAP 8 SDLHP 55/75 8- TOES TO BAR 5 MIN 6- FLOOR

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) HELLO LEGS! 6 RDS 6 SQUAT SNATCHES 65/95 12 KB SWINGS 35/55 6-OHS 12- DB THRUSTERS20/30 SUICIDE RUN AFTER GRAB A PARTNER 40 CAL ON THE BIKE SWITCH EVERY

WED CrossFit Hardcore Warm-up Metcon (Time) 21-15-9 HANG POWER CLEANS 85/115 PUSH JERK 800 MT 3-6-9 BURPEE BOX JUMP 2FERS 400 MT

MONDAY CrossFit Hardcore Warm-up BACK SQUAT (1 REP) WORK TO A MEDIUM / HEAVY WEIGHT BACK SQUAT Metcon (Time) 5- RDS 15 BACK SQUATS 200 MT RUN 10 EVIL WHEEL RX 65/95 RX+85/115

SATURDAY Metcon (Time) LOVE ME SOME BARBELL NO RACKiNG ALLOWED 60-THRUSTERS 55/75 EVERY TIME YOU DROP THE 400 mt Run 50-HANG P SNATCHES EVERY TIME YOU DROP THE BAR 10BURPEES 40- POWER CLEANS EVERY TIME

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) BREAK CLASS INTO TWO GROUPS EVERY 2 MINS ALL OUT! GROUP 1 5 RDS 200 MT RUN 10AIR SQUATS GROUP 2 5RDS 200 MT ROW(BIKE IF NOT ENOGH ROWES) 10 PUSH UPS REST