CrossFit HardCharger – CrossFit
Warm-up
2min Bike/Row
25 PVC Pass Through
25 PVC OHS
15 Back Ext
15 Lunges Each Leg
25 Situps
Metcon
Metcon (Weight)
EMOM x10min
0-4: 3 Snatch
5-9: 6 C&J
Choose a weight between 65-70% of 1RM
Metcon
Metcon (AMRAP – Reps)
E4MOM x5 (20min Clock)
30 Wall Balls
50 Double Unders
Core Work
2x:
1min Front Plank
1min Right Plank
1min Left Plank
1min Front Plank
*rest 1min between sets*
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