MONDAY

CrossFit Hardcore Warm-up
CLEAN COMPLEX (Weight)
10-15 MINS
CLEAN COMPLEX
1-POWER CLEAN
1-HANG POWER CLEAN
1 SQUAT CLEAN

GOAL
MEDIUM /HEAVY WEIGHT
CONNECT ALL 3 LIFTS WITHOUT PUTTING THE BAR DOWN

CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds)
E.M.O.M 7 MINS
1-POWER CLEAN
1-HANG POWER CLEAN
1-SQUAT CLEAN
2-FRONT SQUATS
85/115
RX+ 95/135
Metcon (AMRAP – Rounds and Reps)
QUICK CARDIO
7 MIN AMRAP
7 BURPEES
7 POWER CLEANS
65/95