CrossFit HardCharger – CrossFit
10 pass through
10 wall balls light ball
10 box jumps low box
foam roll 4 minutes
2 minute shoulder distraction
Metcon (AMRAP – Reps)
– Box Jumps 24/20 (20/20)
– Partner Holds Front Rack 95/65 (75/55)
– Pull-ups (Intermediate) / Ring rows (Novice/Masters)
– Partner Holds Tricep-extension On Box
– Shoulder-to-overhead (same weight as above)
– Partner Holds Bar Hang
With a 10-Minute Running Clock
– 60 Row-Over Burpees
– While Your Partner Does Single Unders (SU)
Partners must switch if the rope jumper stops or misses.
– 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.