TUESDAY CrossFit Hardcore Warm-up Metcon 20 MIN AMRAP 10-POWER SNATCHES 65/95 10- SDLHP 10-BURPEES OVER THE BAR

MONDAY CrossFit Hardcore Warm-up Metcon 1-2-3-4-5-6-7-8-9-10 CLUSTERS PULL-UPS BOX JUMPS EVEN RDS – 200 MT RUN ODD RDS- 1-ROPE CLIMB RX 65/95 RX+ 85/115

SATURDAY PARTNER WOD CrossFit Hardcore Warm-up Metcon 50 DUBS EACH 90 BURPEES ( MUST SWITCH EVERY 15 REPS) 400 MT RUN ( MUST RUN TOGETHER) 90 D/L 95/135 400 MT RUN 60 PUSH JERK 400 MT RUN 60 HANG POWER

FRIDAY CrossFit Hardcore Warm-up Metcon GRAB A PARTNER STATION 1 -400 MT FARMERS CARRY 35/55 ( ONE SET OF KB) SWITCH EVERY 50 MT STATION 2- ROW 2000 MT TOTAL SWITCH EVERY 200 MT STAION 3 BIKE 120 CAL TOTAL

THURSDAY CrossFit Hardcore Warm-up Metcon RD 1 MIN 1-3 200 MT RUN 15 BACK SQUATS 85/115 RD 2 MIN 3-6 200 MT RUN 15 POWER CLEANS RD 3 MIN 6-9 200 MT RUN 20 SIT UPS RD 4 MIN9-12 200 MT RUN 20H. R. PUSH UPS

WED CrossFit Hardcore Warm-up Metcon 5 RDS 10-HANG POWER SNATCH 85/115 20- WALL BALLS 40 DUBS