TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 5 RDS 6-HSPU 12-POWER CLEANS 65/95 18- FRONT RACK LUNGES

MONDAY CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 400 MT RUN 20-DUBS 10-CLUSTERS 65/95 5-BAR MU(SUB 5 PUSH UPS+5 PULL UPS)

SATURDAY Metcon (Time) 20-D/L 135/185 800 MT RUN 20 TOES TO BAR 10 BURPEES 20-POWER CLEANS 95/135 400 MT RUN 20 V-UPS 10 BURPEES 20- FRONT SQUATS 95/135 200 MT RUN 20 SIT UPS 10 BURPEES CrossFit Hardcore

FRIDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Reps) 3 RDS 1 MIN EACH STATION WITH 1 MINT REST IN BETWEEN STATIONS; 1-BIKE -COUNT TOTAL CAL 2-ROW-COUNT TOTAL CAL 3-WALL BALLS 4-BOX JUMPS 5-AIR

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 4RDS 10-OHS 65/95 400 MT RUN 5 WALL WALKS

WED CrossFit Hardcore Warm-up Metcon (Time) 6 RDS 6-SDLHP 65/95 6-POWER SNATCHES 6-SQUAT CLEANS BUY OUT 400 MT RUN WITH A PLATE 25/45