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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