CrossFit HardCharger – CrossFit

Warm-up

Warm Up:

Row 500 then 3 rounds of

10 Wall Ball Light

5-10 Pull Ups

Deadlift ( 5×5 Start at 60% of 1RM)

Metcon (Time)

Floater Partner WOD

DB Reverse Lunges 20

Wheelbarrow walk 7 yds

DB Clean 20

Wheelbarrow walk 7 yds

Metcon (Time)

Partner WOD

5 rounds for time:

5 Pull Ups

Run 400 meters (run together)

10 Thrusters 115/75#

For the pull ups Partner one will complete 5 pull ups/10 ring rows and then Partner 2 will complete them

Same for Thrusters.

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