THURSDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 10 -15 MINS PROGRESSION OF HSPU 20 MIN AMRAP 3 HSPU 6 BOX JUMPS 9 HANG POWER SNATCHES 85/115 200 MT RUN RX+ STIRCT HSPU 95/135

WED CrossFit Hardcore Warm-up Metcon (Time) 5 RDS 10 D/L 155/225 10 TOES TO BAR 10 BURPEES 20 DUBS

TUESDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds) GRAB A PARTNER 200 MT SRPINT RELAY X 5 (EACH) 20 AIR SQUAT WHILE RESTING WOD E.M.O.M FOR 10 MIN 6-POWER CLEANS 85/115 4-PUSH PRESS

MONDAY CrossFit Hardcore Warm-up Metcon (Time) 4RDS 15-FRONT SQUATS 65/95 30-SIT UPS 100 MT FARMERS CARRY 35/55 KB OR DB 400 MT RUN 1ROPE CLIMB

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 8RDS 8 PULL UPS 8KB SWINGS 35/55 8HANG SQUAT SNATCHES65/95 8 WALL BALLS 200 MT RUN

FRIDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 7MIN AMRAP 7-HOLLOW ROCKS 7-V-UPS 7-TOES TO BAR REST 1 MIN Metcon (AMRAP – Rounds and Reps) 7 MIN AMRAP 7 BURPEES 7POWER CLEANS65/95