The Foundry

CrossFit HardCharger – CrossFit

Warm-up

3 rounds

10 pass through

10 Overhead squats

10 Good Mornings

10 Push Ups

Skill Work

Kipping Pull up Progression (swings from the shoulder, keep the body tight and long)

-5 Kipping Swings-5 Large kips pressing down on the bar with arms straight

-2 swings + 1 CTB pull up x2 rounds

-2 swings + 1 CTB pull up back into 2 swings x3 rounds

-Cycling CTB

Metcon (Time)

For time

Run 1200 Meters

12 Rounds of

4 Strict HSPU

8 CTB

12 Air Squats