by CrossFit HardCharger – CrossFit
Warm-up
2min Row/400m Run
20 Pushups
20 PVC Pass Through
20 PVC OHS
10 Inch Worms
Strength
Bench Press (5×5@86%)
Metcon
Metcon (Time)
5 Rounds:
5 Squat Snatch@135/85
25 Wall Balls
5 Box Jump Overs@30/24
Extra Skill/Accessory Work
DB Tate Press 4×12
DB JM Press x100
Banded Pull Aparts x150
DB Curls 4×12 (per arm)
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