TUESDAY CrossFit Hardcore Warm-up Metcon (Time) ANNIE 50-40-30-20-10 DUBS SIT UPS 30 HANG POWER SNATCHES 65/95 5 BURPEES EVERY TIME BAR DROPS(NO RACKING ALLOWED) ROW /BIKE/SKI ERG 40 CAL

LABOR DAY/ LUMBERJACK CrossFit Hardcore Warm-up Metcon (Time) HERO WOD LUMBERJACK 20-D/L 155/225 20-KB SWINGS 55/70 20-OHS 85/115 20-BURPEES 20-PULL-UPS 20-BOX JUMPS 20-DB SQ CLEANS 20/30 RUN 400 MT AFTER

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) BUY IN 100 MT LUNGES 3 RDS 20 CLUSTERS 65/95 20-PULL UPS 20 SIT UPS BUY OUT 1 MILE RUN

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) PROWLER PUSH 50 MT X2 EACH 21-15-9 TOES TO BAR HSPU OHS 65/95 BOX JUMPS

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 21-18-15-12-9-6-3 HANG POWER CLEANS 85/115 BURPEES OVER THE BAR

WED CrossFit Hardcore Warm-up Metcon (Time) 2 RDS 400 MT RUN 20 WALL BALLS 1- ROPE CLIMB NO REST 2 RDS 400 MT RUN 10 SQUAT SNATCHES 65/95 1-ROPE CLIMB