TUESDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 12 BURPEES 12 KB SWINGS 55/70 12 PULL UPS

HAPPY MONDAY CrossFit Hardcore Warm-up Metcon (Time) 6 RDS 10- D/L 105/155 5-PUSH JERKS 5-FRONT SQUATS 20 SIT UPS 200 MT RUN

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 1 MILE RUN 90 DUBS 80 SIT UPS 70 DUBS 60 POWER CLEANS 65/95 50 DUBS 40 PUSH PRESS 30 DUBS 20 FRONT RACK LUNGES 10 DUBS 800 MT RUN

FRIDAY Metcon (Time) 50 POWER SNATCHES 55/75 EVERY TIME YOU DROP THE BAR 25 AIR SQUATS( NO RACKING ALLOWED) 30 TOES TO BAR 15 AIR SQUATS EVERY TIME YOU COME OFF THE BAR FINISH WITH A 200 MT ROW CrossFit

THURSDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 10 MIN AMRAP 15 D/L 105/155 200 MT RUN 10 MIN AMRAP 15 BOX JUMPS 200 MT RUN

WED CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 15 BACK SQUATS 95/135 15 HAND R PUSH UPS 100 MT FARMER CARRY 1 ROPE CLIMB 15 WALL BALLS