THURSDAY CrossFit Hardcore Warm-up Metcon 10-9-8-7-6-5-4-3-2-1 BACK SQUATS 95/135 BOX JUMP OVER

WED CrossFit Hardcore Warm-up Metcon 1 MILE RUN 50-KB SWINGS 35/55 40-D.B POWER SNATCHES 20/30 30-STEP UPS 55/75 20-V-UPS 10- CTB PULL UPS

TUESDAY CrossFit Hardcore Warm-up Metcon D/L 105/155 – BURPEES – WALL BALL 5-10-25 10-10-20 15-10-15 20-10-10 25-10-5 20-10-10 15-10-15 10-10-20 5-10-25

MONDAY CrossFit Hardcore Warm-up Metcon 7 RDS 7 PUSH PRESS 65/95 14 SIT UPS 21 DUBS 200 MT RUN RX + 85/115

SATURDAY CrossFit Hardcore Warm-up Metcon 4 RDS 5-POWER SNATCHES 85/115 10- CLUSTERS 85/115 20 HOLLOW ROCKS 3 RDS OF CINDY( 5 PULL UPS,10 PUSH UPS,15 AIR SQUATS) 400 MT RUN

FRIDAY CrossFit Hardcore Warm-up Metcon 5 RDS RX 5 RING DIPS 10 D/L 135/185 15- BURPEES OVER THE BAR RX+ 5-RING MU(RING ONLY) 10-D/L 155/225 15 BURPEES OVER THE BAR