THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 3 RDS 800 MT RUN 15-PULL UPS 15-THRUSTERS 65/95 RX + CTB PULL UPS THRUSTERS 95/135

WED CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 12- HANG POWER CLEANS 65/95 12-SDLHP 24 SIT UPS

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 3 RDS 20- RENEGADE ROW 20/30 10-TOES TO BAR 20 BACK SQUATS 85/115 10- BOX JUMPS AFTER THE WOD ROW 200 MT X4 RECORD SLOWEST TIME

MONDAY CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 5- POWER SNATCH 65/95 10- OHS 15- BURPEES 200 MT RUN 1-ROPE CLIMB

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 5 RDS 5-D/L 85/115 5- HANG POWER CLEAN 5-FRONT SQUATS 5-PUSH JERKS 50 DUBS 200 MT RUN

FRIDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 18 MIN AMRAP 5 HSPU 10 POWER SNATCHES 55/75 15- KB SWINGS 35/55 SUICIDE RUN