WED Metcon 20 MIN AMRAP 10- BURPPES OVER THE BAR 15- HANG POWER CLEANS 65/95 20- SIT UPS CrossFit Hardcore Warm-up

TUESDAY CrossFit Hardcore Warm-up Metcon 1 MILE RUN 3 RDS 20- FRONT SQUATS 65/95 20- PULL UPS 20- KB SWINGS 35/55

12 DAYS OF CHRISTMAS CrossFit Hardcore Warm-up Metcon 12 DAYS OF CHRISTMAS 2017! 1-SQUAT SNATCH 65/95 2-200 MT RUN 3-THRUTERS 4-BOX JUMPS 5-PULL UPS 6-BURPEES 7-KB SWINGS 35/55 8-WALL BALLS 9-FRONT SQUATS

FRIDAY CrossFit Hardcore Warm-up Metcon 20 MIN AMRAP 5- MAN MAKERS SUICIDE RUN 30-DUBS

THURSDAY CrossFit Hardcore Warm-up Metcon 10-9-8-7-6-5-4-3-2-1 BOX JUMPS STOH 85/115 V-UPS

WED CrossFit Hardcore Warm-up Metcon 3 RDS 800 MT RUN 12- SQUAT SNATCHES 65/95 24 KB SWINGS 35/55 1- ROPE CLIMB