TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 30-20-10 D/L 105/155 WALL BALLS BURPEES OVER THE BAR 50 DUBS AFTER EACH ROUND

MONDAY CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 15- HANG SQUAT CLEANS 85/115 200 MT RUN 15- STOH 200 MT RUN

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 5rds 400 MT RUN 15 THRUSTERS 65/95 3 RDS OF CINDY( 5 PULL UPS,10 PUSH UPS,15 AIR SQUATS)

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) BUY IN 7 RING MU ( MOD 7 RING DIPS,WORK ON YOUR DIPS) ISABELL 30 SNATCHES 95/135( FULL OR POWER) 30 BOX JUMPS BUY OUT 7-RING MU

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 50-40-30-20-10 WALL BALLS PUSH PRESS 55/75 200MT AFTER EACH RD

WED CrossFit Hardcore Warm-up Metcon (Time) 5 RDS 15 KB SWINGS 35/55 30 SIT UPS 15 POWER CLEANS 65/95