THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 3-6-9-12-15-18 FRONT SQUATS 105/155 PULL UPS( EVERY TIME YOU COME OFF THE BAR RUN 100 MT) BOX JUMPS

WED CrossFit Hardcore Warm-up Metcon (Time) BUY IN 5 WALL WALKS 5 RDS 20 STOH 65/95 10 TOES TO BAR 200 MT RUN BUY OUT 5 WALL WALKS

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 40-30-20-10 D/L 95/135 DUBS BURPEES OVER THE BAR

MONDAY CrossFit Hardcore Warm-up Metcon 4 RDS 400 MT RUN 10 SQUAT SNATCHES 65/95 15 THRUSTERS 20 V-UPS

SATURDAY CrossFit Hardcore Warm-up Metcon BUY IN 400 MT OH WALK W 25/45 PLATE (EVERY TIME YOU DROP THE PLATE 20 AIR SQ) 4 RDS 8-TOES TO BAR 12- SQUAT CLEANS 65/95 16-HANG POWER SNACTH 200 MT RUN BUY OUT

FRIDAY CrossFit Hardcore Warm-up Metcon 3 RDS 800 MT RUN 20 PUSH JERKS 65/95 100 MT FARMERS CARRY 35/55 KB OR DB