TUESDAY CrossFit Hardcore Warm-up Metcon 18-15-12-9-6-3 HANG POWER SNATCHES 65/95 KB SWINGS 35/55 200 MT RUN AFTER EACH RD

MONDAY CrossFit Hardcore Warm-up Metcon 10-15 MIN TO WORK ON 1 REP MEDIUM TO HEAVY WEIGHT SQUAT CLEANS . WOD 7 RDS 7 SQUAT CLEANS 7 BURPEES 35 DUBS RX 65/95 RX+ 85/115

SATURDAY CrossFit Hardcore Warm-up Metcon 3 RDS 400 MT RUN 10- THRUSTERS 65/95 30 SIT UPS 3 RDS 200 MT RUN 20 D/L 95/135 15 TOES TO BAR

FRIDAY CrossFit Hardcore Warm-up Metcon 4RDS 5 HANG POWER CLEANS 95/135 10 POWER CLEANS 95/135 25 KB SWINGS 35/55 200 MT RUN GRAB A Partner row 1 mile each switching every 400 mt

THURSDAY CrossFit Hardcore Warm-up Metcon 4RDS 8 WTF + 3 H.R.PUSH UPS 16-FRONT RACK LUNGES 65/95 24- WALL BALLS

WED CrossFit Hardcore Warm-up Metcon 4RDS 6- HSPU 12-OHS 65/95 24 DUBS 400 MT RUN