CrossFit HardCharger – CrossFit

Warm-up

Tabata

Air squats

Burpees

2 min lizard

20 wall or shoulder presses

Top 3 crossover symmetry activation

Back Squat (5×3 %73)

Shoulder Press (5×3 73%)

Metcon (AMRAP – Rounds and Reps)

Raising the Bar Retest

9 MINUTE AMRAP

8 Lateral Bar Hop Burpees

7 Cleans

6 Front Rack Lunges (Level 1 – Front Squats)

5 Shoulder to Overhead

Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards. Athletes must complete this WOD at the same level as it was performed during week 1.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.