TUESDAY CrossFit Hardcore Warm-up Metcon 7 RDS 10- PULL UPS 10 WALL BALLS 10 FRONT RACK LUNGES

MONDAY CrossFit Hardcore Warm-up Metcon 5 RDS 10- HANG SQUAT CLEANS 85/115 15- BURPEES 20- SIT UPS 200 MT RUN

TIME TO CELEBRATE THE SANDBOX FAMILY! CrossFit Hardcore Warm-up Metcon GRAB A PARTNER! 1 MILE ( RUN TOGETHER) 100 WALL BALLS 100 POWER CLEANS 65/95 100 SIT UPS 100 DUBS 50 HANG POWER SNATCHES 400 MT RUN

FRIDAY CrossFit Hardcore Warm-up Metcon 3-6-9-12-15 CTB PULL UPS HSPU D/L 155/225 RX + BAR MU STRICT HSPU D/L 155/225

THURSDAY CrossFit Hardcore Warm-up Metcon 4 RDS 20 FRONT SQUATS 65/95 20 HOLLOW ROCKS 200 MT RUN 100 MT FARMERS CARRY 35/55

WED CrossFit Hardcore Warm-up Metcon 2011 OPEN WOD 10 MIN AMRAP 30 DUBS 15 POWER SNATCHES 55/75 REST 2 MIN GRAB A PARTNER ROW 200 MT X5 EACH