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

2min Foam Roll

20 PVC Pass Through

20 PVC OHS

15 Lunges each Leg

400m Run

2 Rounds

5 Snatch Grip Press

5 Snatch Balance

5 Snatch Grip Deadlift

5 Muscle Snatch

5 Hang Squat Snatch

Strength

Snatch (7×5@70%)

Every 2min do 5 reps x14min

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

6 OHS@115/75

6 Bar Facing Burpees

36 Double Unders

Extra Skill/Accessory Work

-Front Rack KB Lunges 4×20

-Hollow Rocks 4×20

-Pistols 4×20 (10 each leg)

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