TUESDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 10 MIN AMRAP 10- PUSH PRESS 65/95 10-PULL UPS Metcon (AMRAP – Rounds and Reps) 10 MIN AMRAP 10 KB SWINGS 35/55 10 BURPEES

HAPPY MONDAY CrossFit Hardcore Warm-up Metcon (Time) 10-15 MIN 1 REP MAX POWER CLEAN WOD 4 ROUNDS 15 -POWER CLEANS 85/115 50 MT OH LUNGES W/PLATE 400 MT RUN 30 DUBS

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) PARTNER WOD 2 RDS 50 BURPEES 50 HANG POWER SNATCHES 65/95 50 PULL UPS 50 SQUAT CLEANS 800 MT RUN

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) WARM UP GRAB A PARTNER PROWLER RELAY 50 MT EACH X 2 25/45 BIKE RELAY 20 CAL EACH X2 ROW RELAY 20 CAL EACH X2 WOD 10 RDS 200 MT RUN 10- HAND RELEASE PUSH UP

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 15 CLUSTERS 65/95 30 DUBS 15 BOX JUMPS

WED CrossFit Hardcore Warm-up Metcon (Time) 21-18-15-12-9-6-3 WALL BALLS POWER CLEANS 85/55 400 MT RUN ROUND 18,12 AND 6