CrossFit HardCharger – CrossFit
Strength
Back Squat (7×5@80%)
*18min to Complete*
Do NOT waste time get to WORK! ALL 7 sets will be @80%
Metcon
Metcon (Time)
3 Rounds:
15 Squat Cleans@135/95
30 Wall Balls@20/14
60 Double Unders
*12min Time Cap*
Extra Skill/Accessory Work
*We will be working our gymnastic movements and progressions over the next 8 weeks*
-5x: 9 Strict Pullups + 9 Strict Ring Dips
-Toes to Bar 4×8
-GHR 3X12
-Single Arm OH KB Lunges 3×12(per arm)
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