HAPPY THANKSGIVING CrossFit Hardcore Warm-up Metcon HAPPY TURKEY DAY GRAB A PARTNER ! 100- DUBS 100-BURPEES 200 MT RUN 100- THRUSTERS65/95 100 SIT UPS 200 MT RUN 100-PULL UPS 100-KB SWINGS 35/55 200 MT

MONDAY CrossFit Hardcore Warm-up Metcon 1-2-3-4-5-6-7-8-9-10 HANG SQUAT SNATCHES 65/95 TOES TO BAR SDLHP EVEN RDS 30 DUBS ODD RDS 50 MT WALK W/ PLATE OH 25/45 DON’T FORGET AB/CORE CHALLENGE!

SATURDAY CrossFit Hardcore Warm-up Metcon 5-RDS 10- POWER CLEANS & JERK 85/115 15- BURPEES 400MT RUN 20-KB SWINGS 35/55

FRIDAY CrossFit Hardcore Warm-up Metcon 4-RDS 6-BOX JUMP OVERS 12-BACK RACK LUNGES 65/95 18-BACK SQUATS

THURSDAY CrossFit Hardcore Warm-up Metcon 2 RDS 20-PUSH PRESS 65/95 400 MT RUN 1 ROPE CLIMB 2 RDS 10-PUSH JERK 95/135 200 MT RUN 1-ROPE CLIMB

WED CrossFit Hardcore Warm-up Metcon 20 MIN AMRAP 10- D/L 135/185 10-PULL UPS 20- SIT UPS