Announcements
Yoga Wednesday and Friday Night this week at 6:30pm! Free for members $5 for non members! Bring a friend and enjoy some relaxation before you head home
CrossFit HardCharger – CrossFit
Warm-up
1min Banded Shoulder Stretch each arm
10 Inch Worms
15 PVC Pass Through
20 Banded Pull Aparts
15 Pushups
10 Barbell Thrusters
200m Run
Strength
Strict Press (5×4@82%)
Last set should be Max Reps
Metcon
Metcon (Time)
200m Run
1 Round of DT
200m Run
2 Rounds of DT
200m Run
3 Rounds of DT
1 Round of DT:
12 Deadlifts@155/105
9 Hang Power Clean@155/105
6 S2OH@155/105
Extra Skill/Accessory Work
-Strict Pullups 4×7
-Banded Tricep Ext x150
-Plank Hold 3x :90
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