THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 10-9-8-7-6-5-4-3-2-1 D/L 155/225 BURPEE OVER THE BAR WALL BALLS EVEN RDS 1 ROPE CLIMB ODD RDS RUN 200 MT WITH THE BALL

WED CrossFit Hardcore Warm-up Metcon (Time) 4RDS 15- POWER SNATCHES 65/95 20 BOX JUMP OVER 15 TOES TO BAR 20 RENEGADE ROWS 20/30 PROWLER PUSH 25 MT X3 EACH 45/95

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 5 RDS 10 SDLHP 400 MT RUN 15 BACK SQUAT 65/95 20 SIT UPS

MONDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds) EMOM FOR 8 MINS 6-HANG POWER CLEAN 65/95 6 THRUSTERS RX+ 85/115 REST 2 MIN Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 6 BURPEES WITH

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) BUY IN 100 MT LUNGES 2 RDS 24 SQUAT CLEANS 65/95 24 PULL UPS 400 MT RUN 2 RDS 12 POWER CLEANS 95/135 12 BURPEES 12STOH 200 MT RUN

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) FRIDAY IS CORE DAY! 3 RDS 1 MIN PLANK 30 SECS REST 3 RDS 45 SECS ON 15 SECS OFF V-UPS WOD 3 RDS 800 MT RUN 20 WALL BALLS 10 WTF