CrossFit HardCharger – CrossFit

Warm-up

3min Foam Roll

2min Banded Walk

20 Back Ext

20 Situps

20 Lunges each Leg

20 PVC Pass Through

20 PVC OHS

200m Run

Metcon

Strength

Hardcharger Complex (1RM)

1 Squat Clean

1 Front Squat

1 Hang Clean

1 Front Squat

1 Thruster
Teams of 2 with weight of each person’s complex added together. Must be one guy and one girl on each team.

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here

Extra Skill/Accessory Work

Weighted Situps 4×20

Front Rack KB Hold + DB/KB Press 4×10 (per arm)

Barbell Row 4×10

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