by CrossFit HardCharger – CrossFit
Warm-up
2min Row/Bike
1min Couch Stretch
1min Pigeon Stretch
15 Back Ext
15 GHDSU
15 Lunges each Leg
Strength
Back Squat (5×4@83%)
You will have 5min to build to 83% of your 1RM. Then all 5 sets at 83% will be performed E2MOM.
Metcon
Metcon (Time)
8 Rounds:
7 Thrusters@95/65
9 Pullups
*16min Time Cap*
Core Work
Tabata Hollow Hold
:20 Work/:10 Rest x8 (4min)
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