TUESDAY CrossFit Hardcore Warm-up Metcon E.M.O.M 20-DUBS 5-HANG POWER SNATCHES 65/95 Metcon 10 MIN AMRAP 10-DL 95/135 10-PUSH JERKS 10-TOES TO BAR

MONDAY CrossFit Hardcore Warm-up Metcon 30-20-10 V-UPS BOX JUMPS POWER CLEANS 65/95 800 MT RUN AFTER EACH RD

SATURDAY CrossFit Hardcore Warm-up Metcon 4 RDS 400 MT RUN 1 ROUND OF DT 12-D/L 95/135 9-HPC 6-PUSH JERKS 1 ROUND OF CINDY 5-PULL UPS 10-PUSH UPS 15 AIR SQUATS

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) GRAB A PARTNER 5X EACH 200 MT RUN(RELAY STYLE) 3 RDS 20-RENEGADE ROWS 20-STEP UPS 20-BACK RACK LUNGES

THURSDAY Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 8-THRUSTERS 65/95 16-WALL BALLS 24-SIT UPS CrossFit Hardcore Warm-up

WED CrossFit Hardcore Warm-up Metcon (Time) 10-9-8-7-6-5-4-3-2-1 PUSH PRESS 85/115 BURPEES PULL UPS POWER CLEANS