TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 2- BURPEES OVER THE BAR EVERY MIN ON THE CLOCK 50-D/L 135/185 30-POWER CLEANS 85/115 200 MT OH WALK 25/45

MONDAY CrossFit Hardcore Warm-up Metcon (Time) WORK UP TO 1 REP MEDIUM/HEAVY WEIGHT PUSH PRESS WOD 1 MILE 50 THURSTERS 55/75 30 PULL UPS

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 8 RDS 8-TOES TO BAR 8-FRONT RACK LUNGES 65/95 8- BOX JUMP OVERS 8- HANG P CLEANS 200 MT RUN

FRIDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 20MIN AMRAP NATE 2 MU( 2 PULL UPS 2 DIPS) 4 HSPU 8 KB SWINGS 55/70

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 5-RDS 5-SDLHP 85/115 10-FRONT SQUATS 15-PUSH JERKS 20-RENEGADE ROWS 20/30

WED CrossFit Hardcore Warm-up Metcon (Time) 75 WALL BALLS 200 MT RUN EVERY TIME BALL DROPS(NO HOLDING ALLOWED) 4RDS 15 POWER CLEANS 65/95 15 PUSH UPS