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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