Channel It

CrossFit HardCharger – CrossFit

Warm-up

30 sec slow bike

Empty bb

5 deadlift

5 hang power cleans

5 front squats

30 sec med bike

Empty bb

5 deadlift

5 hang power cleans

5 front squats

30 sec hard bike

Empty bb

5 deadlift

5 hang power cleans

5 front squats

2 min couch stretch each side

Front Squat (5×5 %65)

Deadlift (3×5 % 70)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups