CrossFit HardCharger – CrossFit

Warm-up

2min Row/Bike

1min Banded Shoulder Stretch each arm

50 Banded Pull Aparts

20 PVC Pass Through

20 Pushups

Strength

Strict Press (5×4@76%)

(*12min to complete*)

Metcon

Metcon (Time)

2 Rounds:

800m Run

24 Alternating KB Snatch@53/35

24 Ring Dips
*15min Time Cap*

Core Work

100 Weighted Situps or 75 GHDSU

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