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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