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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