by 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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