Run & Gun

CrossFit HardCharger – CrossFit

Warm-up

15 Back Ext

15 Lunges each Leg

15 GHDSU/Ab Mat Situps

15 Air Squats

10 Inch Worms with Pushup

2min Row/400m Run

Strength

Back Squat (5×6@82%)

Metcon

Metcon (Time)

12-9-6-3

C&J@135/95

Toes to Bar

*Run 200m between each round*
15min time cap

Extra Skill/Accessory Work

-Sled Push 6x50m

-Front Rack KB Bulgarian SS 3×12(per leg)

-Tabata Hollow Hold