THURSDAY CrossFit Hardcore Warm-up Metcon 4 RDS 15-DL 135/185 15- WALL BALLS 15-PULL UPS 400 MT RUN

WED CrossFit Hardcore Warm-up Metcon 50 THRUSTERS 65/95 5 BURPEES ON TOP OF EVERY MIN(START W BURPEES) 50 KB SWINGS 35/55 10 AIR SQUATS ON TOP OF EVERY MIN FINISH WITH 100 DUBS

TUESDAY CrossFit Hardcore Warm-up Metcon 3 RDS 800 MT RUN 20 POWER CLEANS 95/135 40 SIT UPS

SATURDAY CrossFit Hardcore Warm-up Metcon 200 MT RUN 15 SQUAT SNATCHES 65/95 15- WALL BALLS 15-BOX JUMPS 400- MT RUN 15 POWER SNATCHES 15- WALL BALLS 15BOX JUMPS 800 MT RUN 15- HANG POWER SNATCHES 15WALL

FRIDAY CrossFit Hardcore Warm-up Metcon 10-9-8-7-6-5-4-3-2-1 CLUSTERS 65/95 TOES TO BAR FRONT RACK LUNGES (EACH LEG)

THURSDAY CrossFit Hardcore Warm-up Metcon 5 RDS 400 MT RUN 15 D/L 135/185 30 DUBS