CrossFit HardCharger – CrossFit
Warm-up
2min Foam Roll
20 PVC Pass Through
20 PVC OHS
15 Pushups
2 Rounds with Blank Barbell
5 Deadlifts
5 Hang Snatch
5 Snatch Grip Strict Press
5 Snatch Balance
5 OHS
Weightlifting
Oly Total
16min to Find:
1RM Squat Snatch
1RM Squat Clean & Jerk
Metcon
Metcon (Time)
3 Rounds:
75 Air Squats
50 Double Unders
25 Burpees
Extra Skill/Accessory Work
-Russian KB Twist 3×15@44/26
-Banded Pull Aparts x150
-DB Curls 3×12 (per arm)
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