CrossFit HardCharger – CrossFit

Warm-up

3 rounds not for time

10 hip extensions

10 ghd sit ups

20 lunges

Power snatch progression

5 straight leg snatch dead lift

5 3 position pause shin, knee, hip

5 hang snatch high pulls

5 muscle snatch

5 power snatch

Power Snatch (3×3 %80)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

250m Row

10 hspu

10 box jumps 24/20

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