by 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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