by CrossFit HardCharger – CrossFit
Warm-up
2 banded stall mat walks
1 minute pigeon stretch
20 banded pull aparts
2 banded stall mat walks
Active spider man
15 hip extensions
20 lunges
Deadlift (4x8AHAP)
Strength
Dumbbell Bicep Curl AHAP
4×8
Metcon (AMRAP – Rounds and Reps)
14min Amrap
15 hang power snatch 115/85
15 Toes to Bar
Run 200m
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