by CrossFit HardCharger – CrossFit
Warm-up
1 min bike or Row
10 inch worms
10 knees to chest
1 min bike or Row
10 active Sampson
10 active Spider-Man
1 min bike or Row
10 burpees
10 figure four
1 min twisted cross
1 min shoulder distraction
Dips (5 sets of 5 weighted, strict, or banded)
Metcon (Time)
5 rounds for time
6 push ups
6 db deadlifts RX+ 40/25 RX 35/20
6 hang clean thrusters
15 yd db waiter walk
1 min rest
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