TUESDAY CrossFit Hardcore Warm-up Metcon (Time) WARM UP TEAMS OF 3 ROW / BIKE RELAY 180 CAL PER TEAM AFAS WOD 3RDS 20-SDLHP 65/95 20-D.B POWER SNATCHES 20/30 TOTAL 20-FRONT RACK LUNGES TOTAL 1 ROPE CLIMB

MONDAY CrossFit Hardcore Warm-up Front Squat (3 REPS) 10-15 MIN TO WORK UP TO 3 REPS OF MEDIUM OR HEAVY WEIGHT OF FRONT SQUATS. USE RACK Metcon (Time) WOD 7 ROUNDS 7 FRONT SQUATS 85/115 7 BURPEES PULL

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) Saturday 4 rds 15-Back Squats 65/95 30 Dubs 15 Wall Ball 30 hollow rocks 15 Burpees 200 mt run with ball

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) Buy In 400 MT SNATCH COMPLEX 4 RDS 6- HANG POWER SNATCHES 95/135 3 -SQUAT SNATCHES 3-OHS BUY OUT 50 ABS + 30 CAL BIKE

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 21-15-9 D/L 135/185 HSPU 9-15-21 D/L V-UPS FINISH WITH 300 MT ROW

WED CrossFit Hardcore Warm-up Metcon (Time) 3 RDS SUICIDE RUN 10 MAN MAKERS SUICIDE RUN 10 WALL BALLS SUICIDE RUN 10BOX JUMPS