CrossFit HardCharger – CrossFit

Warm-up

3 Rounds

250m row

1 min plank

then

25 lunges

2min pigeon stretch each leg

Strength

Front Squat (7X5@80%)

Weightlifting

Hardcharger EMOM

EMOM x20:

0-9: 3 Snatch@155/105

10-19: 6 C&J@155/105

Extra Skill/Accessory Work

-DB Hammer Curls 3×15(per arm)

-12min Rope Climb Practice or (15 Rope Climb/10 Legless Rope Climbs)

-GHD Face Up Hold 3x1min

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