CrossFit HardCharger – CrossFit

Warm-up

1min Banded Shoulder Stretch each arm

20 Banded Pull Aparts

20 PVC Pass Through

20 Shoulder taps in pushup position

20 Pushups

2min Row/Bike

Strength

Bench Press (5×6@75%)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Extra Skill/Accessory Work

DB JM Press x100

Strict Pullups 4x 8-10 (weighted if able)

Accumulate 3min L-Sit Hold

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