TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 2 BURPEES OVER THE BAR EVERY MIN ON THE CLOCK WHILE DOING; 50- D/L 135/185 30-POWER CLEANS95/135 THEN… 200 MT OH WALK WITH PLATE 25/45

MONDAY CrossFit Hardcore Warm-up Metcon (Time) WORK UP TO 1 REP MEDIUM TO HEAVY WEIGHT PUSH PRESS WOD 1 MILE ( IF MILE IS LESS THAN 8 MINS 65/95 THRUSTERS MORE THAN 8 MINS 55/75 THRUSTERS. 50 THRUSTERS

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) Buy in 100 DUBS 3 RDS 400 MT RUN 30 WALL BALLS 20 HANG POWER SNATCHES 65/95 100 MT FARMERS CARRY Buy out 100 DUBS

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 3 RDS 400 MT 10-BOX JUMPS 15-D/L 135/185 20-RENEGADE ROWS 20/30

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) TABATA WARM UP 8 RDS 20 SECS ON 10 SECS OFF SIT UPS AIR SQUATS HOLLOW ROCS COUNT TOTAL REPS REST 2 MIN WOD 21-15-9 FRONT SQUATS 85/115 TOES TO BAR PUSH

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