TUESDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds) HAPPY BIRTHDAY KEVIN!!! 8 MIN E.M.O.M 8 BURPEES CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 14 MIN AMRAP 20 DUBS 20

MONDAY CrossFit Hardcore Warm-up Metcon (Time) 10-9-8-7-6-5-4-3-2-1 HANG POWER CLEANS 85/115 KB SWINGS 55/70 200 MT AFTER EACH RD

SATURDAY Metcon (Time) 5 rds 20 back rack lunges 65/95 20 back squats 400 mt run 20 push jerk CrossFit Hardcore Warm-up

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) BUY IN 800 MT RUN 2 RDS 20 BOX JUMPS 20 BURPEES 1 ROPE CLIMB BUY OUT 800 MT RUN

THURSDDAY CrossFit Hardcore Warm-up Metcon (Time) 4ROUNDS 3- POWER SNATCHES 65/95 3- HANG SQUAT SNATCHES 3-OHS 15- TOES TO BAR 30- SIT UPS

WED CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 12 HAND RELEASE PUSH UPS 200 MT RUN 24 KB SWINGS 35/55