THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 3 RDS 6 BAR MU (6PULL UPS +6PUSH UPS) 12- D/L 155/225 18- BOX JUMPS 24 DUBS

WED CrossFit Hardcore Warm-up Metcon (Time) 4RDS 400 MT RUN 10 STEP UPS 65/95 20 SIT UPS 1 ROPE CLIMB

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 10-9-8-7-6-5-4-3-2-1 HSPU BURPEE PULL UPS HANG POWER SNATCHES 85/115

MONDAY CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 400 MT RUN 20 SQUAT CLEANS 65/95 20 RENEGADE ROWS 20/30 20- HOLLOW ROCKS

SATURDAY Metcon (Time) PARTNER WOD 100 POWER CLEANS 65/95 100 SDLHP 100 KB SWINGS 300 DUBS RUN 1 MILE CrossFit Hardcore Warm-up

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 20 MIN AMRAP 12 FRONT RACK LUNGES 55/75 200 MT RUN 24SIT UPS