TUESDAY CrossFit Hardcore Warm-up Metcon (Time) BUY IN 100 MT OVER HEAD PLATE CARRY 25/45 4 RDS 15 BURPEES ON PLATE( SAME PLATE YOU USED FOR THE WALK) 20- D/L 105/155 40- DUBS BUY OUT 100 MT OVER HEAD

back at it CrossFit Hardcore Warm-up Metcon (Time) FORM-INTENSITY-LOAD RX= 55/75 CLUSTERS- 200 MT- SIT UPS 5-RUN-25 10-RUN-20 15-RUN-15 20-RUN-10 25-RUN-5 20-RUN-10 15-RUN-15 10-RUN-20 5-RUN-25

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 4-RDS 10 -HANG SQ CLEANS 85/115 200 MT RUN 10 TOES TO BAR 4RDS 10- POWER CLEANS 200 MT RUN 10- T2B

TGIF Metcon (Time) 4 RDS 10 BOX JUMPS 20 FRONT RACK LUNGES 55/75 30 SIT UPS 40 YARD SUICIDE RUN CrossFit Hardcore Warm-up

ALMOST FRIDAY! CrossFit Hardcore Warm-up Metcon (Time) 3 RDS 10-SDLHP 85/115 15- PUSH JERK 15 WALL BALLS 100 MT FARMER CARRY 35/55

SNATCHES WED CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 400 MT RUN 12 POWER SNATCHES 65/95 24 KB SWINGS 35/55 1 ROPE CLIMB