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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