TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 30-D/L 95/135 20-FRONT SQUATS 1 MILE RUN 30-D/L 20- FRONT SQUATS

MONDAY CrossFit Hardcore Warm-up Metcon (Time) SNATCH COMPLEX 6 RDS 3-POWER SNATCHES 65/95 2- HANG SQUAT SNATCHES 1-OHS 15 BOX JUMPS 15 KB SWINGS 35/55

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 3 RDS 20 CLEAN & JERK 85/115 40 DUBS 3 RDS 400 MT RUN 40 SIT UPS

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) BUY IN 50 BURPEES 3 RDS 800 MT RUN 30 FRONT SQUATS 65/95 20 V-UPS

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 4RDS 12-POWER SNATCH 85/115 12 CTB PULL UPS 12 SDLHP 1 ROPE CLIMB 100 MT FARMERS CARRY 35/55

WED CrossFit Hardcore Warm-up Metcon (Time) KB S 35/55-200MTRUN-HPC 55/75 5 RUN 25 10 RUN 20 15 RUN 15 20 RUN 10 25 RUN 5 20 RUN 10 15 RUN 15 10 RUN 20 5 RUN 25