CrossFit HardCharger – CrossFit
Warm-up
3 Rounds
10 pass through
10 wall balls light ball
10 box jumps low box
foam roll 4 minutes
2 minute shoulder distraction
Metcon (AMRAP – Reps)
9-Minute AMRAP
3 Minutes
– Box Jumps 24/20 (20/20)
– Partner Holds Front Rack 95/65 (75/55)
3 Minutes
– Pull-ups (Intermediate) / Ring rows (Novice/Masters)
– Partner Holds Tricep-extension On Box
3 Minutes
– Shoulder-to-overhead (same weight as above)
– Partner Holds Bar Hang
standards
https://festivusgames.com/divisions/
Rest
10 minute
Metcon (Time)
With a 10-Minute Running Clock
PART 1
– 60 Row-Over Burpees
– While Your Partner Does Single Unders (SU)
Partners must switch if the rope jumper stops or misses.
PART 2
– Calorie Row
– While Your Partner Does Wall Balls
Partners must switch if the ball hits the ground.
In Part 1, on 3-2-1-Go! one partner will start SUs and the other partner will perform row-over burpees. Burpees can only be performed while SUs are successfully occurring. If the SU partner stops or misses the Athletes must switch exercises.
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