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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