HAPPY 50TH BDAY MARC!! CrossFit Hardcore Warm-up Metcon 19-AIR SQUATS 67 KB SWINGS 35/55 5 BURPEES ON TOP OF EVERY MIN 19 TOES TO BAR 67-HANG POWER CLEANS 65/95 5 BURPEES ON TOP OF EVERY MIN BUY OUT 50

MONDAY CrossFit Hardcore Warm-up Metcon 21-15-9 SDLHP 65/95 WALL BALLS 400 MT RUN AFTER EACH RD 9-15-21 PUSH JERKS 85/115 BOX JUMPS 200 MT RUN AFTER EACH RD

SATURDAY CrossFit Hardcore Warm-up Metcon NANCY 5 RDS 400 MT RUN 15-OHS 65/95 ANNIE 50-40-30-20-10 DUBS SIT UPS

FRIDAY CrossFit Hardcore Warm-up Metcon 10-9-8-7-6-5-4-3-2-1 D/L 135/185 RING DIPS 100 MT RUN RX + 10-9-8-7-6-5-4-3-2-1 D/L 155/225 3 RING MU EVERY RD(NO BAR MU) 100 MT RUN

THURSDAY CrossFit Hardcore Warm-up Metcon BUY IN 200 MT OH WALK W/ PLATE 25/45 4- RDS 10- TOES TO BAR 20- BACK SQUATS 65/95 30 DUBS BUY OUT 100 MT OH WALK W/PLATE 25/45

WED Metcon 4 -RDS 400 MT RUN 10-BOX JUMPS 15- HANG POWER CLEANS 65/95 20-D.B. POWER SNATCHES 20/30 CrossFit Hardcore Warm-up