TUESDAY CrossFit Hardcore Warm-up Metcon 5 RDS 10- SQ CLEANS 95/135 30-DUBS 10-DECK SQUATS +JUMP 100 MT FARMER CARRY 35/55 KB /DB

MONDAY CrossFit Hardcore Warm-up PUSH PRESS (1 REP) 15 MIN TO WORK ON MEDIUM/HEAVY WEIGHT PUSH PRESS(USE RACK) Metcon PUSH PRESS-200MT RUN -TOES 2 BAR RX 65/95 RX +#85/115( 35 MIN CAP) 5-RUN- 25 10-RUN-20

SATURDAY CrossFit Hardcore Warm-up Metcon 20-FRONT SQUATS 65/95 10 FRONT RACK LUNGES 20 SIT UPS 10 BURPEES OVER THE BAR 800 MT RUN 20- OHS 65/95 10 FRONT RACK LUNGES 20 SIT UPS 10 BURPEES OVER THE BAR

FRIDAY CrossFit Hardcore Warm-up Metcon OPEN GYM 10AM-12

WED CrossFit Hardcore Warm-up Metcon 5 RDS 10-D/L 135/185 15-WALL BALLS SUICIDE RUN 1-ROPE CLIMB

TUESDAY CrossFit Hardcore Warm-up Metcon 1 MILE RUN 4RDS 5- HSPU 10 STEP UPS 55/75 15-BOX JUMPS