CrossFit HardCharger – CrossFit

Warm-up

3 rounds

Inch worms

Frog jumps

Duck walks

2 minute pigeon stretch

20 shoulder slides

Metcon (Time)

21-15-9

Wall balls 20/14

Push ups

Box jumps 24/20

Extra Skill/Accessory Work

Superset

4×12 barbell curl climbing

4×15 DB Rows

3 sets 1:00 plank

2 sets 20 side raises

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