HAPPY BIRTHDAY GABBY AKA THUNDA CrossFit Hardcore Warm-up Metcon (Time) 2 RDS 36 HANG POWER CLEANS65/95 36 KB SWINGS 35/55 36 DUBS 36 SIT UPS 400 MT RUN 36 PULL UPS

MONDAY CrossFit Hardcore Warm-up Metcon (Time) 10-9-8-7-6…1-2-3-4…10 THRUSTERS BURPEES 200 MT AFTER EVERY OTHER RD

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) NANCY 5 RDS 400 MT RUN 15 OHS 65/95 ANNIE 50-40-30-20-10 DUBS SIT UPS

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) DT 105/155 1 MILE RUN

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 3 RDS 6 HSPU 12 KB SWINGS 55/70 24 SIT UPS 24 BACK RACK LUNGES 65/95

WED CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 4 BAR MU ( MOD 4 PULL UPS + 4 PUSH UPS) 8 SQUAT SNATCHES 65/95 400 MT RUN 12 BOX JUMPS