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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