TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 4 ROUNDS 20-D/L 105/155 40-PUSH UPS 15 TOES TO BAR 30-DUBS

MONDAY CrossFit Hardcore Warm-up Metcon (Time) 21-15-9-15-21 PUSH PRESS 85/115 WALL BALLS BOX JUMP OVERS 400 MT AFTER EACH RD

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 2 RDS 20 BURPEES 20 SIT UPS 20 THRUSTERS 55/75 400 MT RUN 20 BURPEES 20 SIT UPS 20 OHS 400 MT RUN

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 10 KB SWINGS 55/70 10-POWER SNATCHES 95/135 10 TOES TO BAR 200 MT RUN

THURSDAY Metcon (Time) 5-RDS 10 D/L 155/225 10 RING DIPS 10 BOX JUMPS 10 WALL BALLS CrossFit Hardcore Warm-up

WED CrossFit Hardcore Warm-up Metcon (Time) 5 RDS 30 DUBS 15 PULL UPS 30 AIR SQUATS 100 MT SPRINT 1 MIN REST AFTER EACH RD GO FULL OUT!