TUESDAY /HAPPY HALLOWEEN CrossFit Hardcore Warm-up Metcon DIANE 21-15-9 D/L 155/225 HSPU 9-15-21 PULL UPS BOX JUMPS (RUN 100 MT EVERY TIME COME OFF THE BAR OR REST DURING PULL UPS)

monday CrossFit Hardcore Warm-up Metcon 800 mt run 15 squat cleans 65/95 15 shoulder to over head 20 kb swings 35/55 400 mt run 15 squat cleans 15 stoh 20 kb swings 200 mt run 15 squat cleans 15 stoh 20

SATURDAY CrossFit Hardcore Warm-up Metcon 1 MILE 3 RDS 15-THRUSTERS 65/95 20- FRONT RACK LUNGES 25- H.R.PUSH UPS 30- SIT UPS

FRIDAY CrossFit Hardcore Warm-up Metcon Party time! 4-RDS 400 MT RUN 20–HANG POWER CLEANS 65/95 20-WALL BALLS

THURSDAY CrossFit Hardcore Warm-up Metcon BUY IN 200 MT OH WALK WITH A PLATE 25/45 3 RDS 10-CTB PULL UPS 15-SDLHP 65/95 20-KB SWINGS 55/70

WED CrossFit Hardcore Warm-up Metcon IT’S A SPRINT! 21-15-9-15-21 FRONT SQUATS 65/95 OVER THE BAR BURPEES 200 MT RUN AFTER EACH RD