THURSDAY CrossFit Hardcore Warm-up Metcon (Time) E.M.O.M X 8 MIN 105/155 10-D/L 5-HANG POWER CLEAN REST 2 MIN WOD 4 RDS 14-D.B POWER SNATCHES 20/30 7 WALL BALLS 14 BOX JUMPS 7 CHEST TO BAR PULL UPS RX

WED CrossFit Hardcore Warm-up Metcon (Time) 20FRONT RACK LUNGES 65/95 20SIT UPS 20 KB SWINGS 55/70 800 MT RUN 20FRONT RACK LUNGES 20V-UPS 20 KB SWING 400 MT RUN 20FRONT RACK LUNGES 20 HOLLOW ROCK 20 KB

TUESDAY CrossFit Hardcore Warm-up CLEAN & JERK (1) WORK TO MEDIUM HEAVY WEIGHT CLEAN & JERK Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 6 HSPU 16 CLEAN & JERK 95/135 6 BURPEE OVER THE

MONDAY CrossFit Hardcore Warm-up Metcon (Time) 2-4-6-8-10-12 FRONT SQUATS 85/115 12-10-8-6-4-2 TOES TO BAR AFTER EACH RD RD1,3 AND 5 -30 DUBS RD 2,4 AND 6 -400 MT RUN

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 8 RDS 8-OHS 65/95 8-SDLHP 8-PULL UPS 200 MT RUN 8-HAND RELEASE PUSH UPS

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) GRAB A PARTNER TOTAL OF 200 SIT UPS PARTNER 1-HANG FROM THE BAR PARTNER 2-SIT UPS SWITCH EVERY 20 SIT UPS ROW OR BIKE 100 CAL TOTAL PARTNER 1- ROW OR BIKE