CrossFit HardCharger – CrossFit

Warm-up

500 Meter Row then 3 rounds of…

30 Banded Pull Aparts

10 Push Ups

20 Banded Pull throughs

Skill Work

Rope Climb (3 Rounds)

-J hook to stand from sitting on a box

-Knees up plus J hook to stand

-1 Rope climb

Metcon (Time)

21 Thrusters 95/65#

4 Rope Climbs (Sub 15 climb from the ground)

15 Thrusters 95/65#

3 Rope Climbs (Sub 10 climb from the ground)

9 Thrusters 95/65#

2 Rope Climb (Sub 5 climb from the ground)

Extra Work

3×30 Banded Hammer Curls (secure band to feet) superset with 3×30 banded Tricep Press Downs

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