THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 400 MT FAMERS WALK 35/50 DB OR KB 50 AIR SQUATS 50DUBS 50 VUPS 50 DUBS 50 BOX JUMPS 50 DUBS 200 MT FARMERS WALK

WED CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 10-D/L 105/155 10-D.B. POWER SNATCH 20/30 10 BURPEE OVER D.B 200 MT RUN

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 5RDS 4 WALK THE FLOOR + 3 HR PUSH UPS 8 CLEAN & JERK 85/115 24 SIT UPS

MONDAY CrossFit Hardcore Warm-up Metcon (Time) BUY IN 100 MT WALKING LUNGES 4 RDS 5 MAN MAKERS 20/30 10- PULL UPS 20 BACK SQUATS 65/95 200 MT RUN

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 5 RDS 20 SDLHP 65/95 10 HANG SQUAT SNATCHES 100 MT WALK WITH PLATE OVER HEAD 25/45 200 MT RUN

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 21-15-9 HSPU TOES TO BAR OHS 400 MT RUN AFTER EACH RD