CrossFit HardCharger – CrossFit

Warm-up

Warm Up:

Run 400 meters then…3 Rounds of:

20 band pull aparts

20 Pass throughs

10 Slow and controlled Wall Squats close as possible

3 minutes of Foam rolling

Barbell Primer

5 reps each movement

staight leg deadlift

hang cleans

front squats

strict press

elbow rotations

back squat

front rack stretch 1 minute

Clean and Jerk (EMOM 2 Reps for 10min)

Metcon (Time)

4 rounds

200m run

15 push ups

10 clusters RX+135/85

RX 115/65

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