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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