18.3? CrossFit Hardcore Warm-up Metcon (Time) 17.5 OPEN WOD 10 RDS 9 THRUSTERS65/95 35 DUBS

WED CrossFit Hardcore Warm-up Metcon (Time) 10-8-6-4-2-4-6-8-10 FRONT RACK LUNGES 65/95 HAND RELEASE PUSH UPS BOX JUMP OVERS BUY OUT 400 OH WALK W/ 25/45 PLATE

TUESDAY CrossFit Hardcore Warm-up HELEN (Time) 3 RDS 400 MT RUN 21 KB SWINGS35/55 12 PULL UPS LIGHT GRACE 30-CLEAN AND JERK 85/115

MONDAY CrossFit Hardcore Warm-up Metcon (Time) GRAB A PARTNER 120 WALL BALLS PARTNER 1-10 WALL BALLS PARTNER 2-HOLD PLANK POSITION SWITCH EVERY 10 REPS 200 SIT UPS PARTNER 1- 20 SIT UPS PARTNER 2- 100

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) BUY IN 100 mt bear crawl 5 RDS 10- PUSH JERKS 65/95 10 HANG POWER SNATCHES 10 BURPEES 400 MT RUN Buy out 100 dubs

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 21-15-9 KB SWINGS 35/55 D/L 135/185 3-6-9 RING DIPS HSPU