THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 21-18-15-12-9-6-3 HANG POWER CLEANS 85/115 BURPEE OVER THE BAR BOX JUMPS

WED CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 200 MT 10 SQUAT SNATCHES 65/95 10 WALL BALLS 1 ROPE CLIMB

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 5RDS 15-D/L 135/185 30 DUBS 15 PULL UPS

MONDAY CrossFit Hardcore Warm-up Metcon (Time) EMOM FOR 10 MIN ODD RDS 20 KB SWINGS 35/55 ( MUST HOLd KB after reps completed until the end of the min) EVEN RDS 10 FRONT SQUATS Rx+ 95/135 Rx 65/95 Challenge

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 7 RDS 7 OHS 65/95 7 DB THRUSTERS 20/30 7 TOES TO BAR 7 BURPEES OVER THE BAR 200 MT RUN

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 4- RDS 10-CLEAN & JERK 85/115 15 WALL BALLS 20-KB SWINGS 35/55 SUICIDE RUN