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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