TUESDAY CrossFit Hardcore Warm-up Metcon 5-RDS 10-FRONT RACK LUNGES 65/95 15-STOH 10-BURPEE PULL UPS 25 SIT UPS

MONDAY CrossFit Hardcore Warm-up Metcon 8 RDS 8- SQUAT CLEANS 95/135 8-KB SWINGS 55/70 8-WALL BALLS ODD RDS- 200 MT RUN EVEN RDS- 1-ROPE CLIMB

SATURDAY CrossFit Hardcore Warm-up Metcon 2-RDS 20-HANG POWER SNATCHES 65/95 ( EVERY TIME YOU DROP THE BAR 5 BURPEES OVER THE BAR) NO RACKING ALLOWED 30 -DUBS 400 MT RUN 2-RDS 20-D/L 135/185 30-V-UPS 400

FRIDAY Metcon 4Rds 12 Thrusters 65/95 2 rds of cindy (5pull ups+ 10 push ups+ 15 air squats) 200 mt run CrossFit Hardcore Warm-up

THURSDAY CrossFit Hardcore Warm-up Metcon Grab a partner (Relay) Row 200 mt x 5 each Bike 10 cal x 10 each 21-15-9 Power Cleans 105/155 Box Jumps Burpees Buy out 100 Mt lunges

WED CrossFit Hardcore Warm-up Metcon 0-5 MIN 800 MT RUN KB SWINGS(AS MANY AS YOU CAN) MIN 5-10 800 MT RUN SDLHP 55/75 MIN 10-15 400 MT RUN POWER SNATCHES MINT 15-20 400 MT RUN SIT UPS KEEP TRACK TO YOUR