HAPPY 4TH OF JULY CrossFit Hardcore Warm-up Metcon (Time) PARTNER WOD BULL 2 rds 200 DUBS 50 OHS 95/135 50 PULL UPS 1 MILE RUN US MARINE CORPS CAPTAIN BRANDON BULL BARRETT,27,OF MARION INDIANA,WAS KILLED

MONDAY CrossFit Hardcore Warm-up Metcon (Time) 10-9-8-7-6-5-4-3-2-1 HSPU BURPEES OVER THE BAR D/L 135/185

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 100 MT LUNGES 50 SIT UPS 30 CLEAN & JERK 85/115 1 MILE RUN 30 CLEAN AND JERK 65/95 50 SIT UPS 100 MT LUNGES

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 4- WALL WALKS 8 BOX JUMP OVERS 12-STEP UPS 55/75 200 MT RUN

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 21-18-15-12-9-6-3 FRONT SQUATS 65/95 PULL UPS KB SWINGS 35/55

WED CrossFit Hardcore Warm-up Metcon (Time) 21-15-9 HANG POWER SNATCHES 65/95 WALL BALLS 400 MT RUN AFTER EACH RD 9-15-21 POWER SNATCHES WALL BALLS 200 MT RUN AFTER EACH RD