by CrossFit HardCharger – CrossFit
Warm-up
3 rounds not for time
15 mountain climbers
10 air squats
5 inch worms w/push ups
Super set
20 Kettle bell Side raises per side
10 Kb Kroc rows per side
3 rounds
1 min front planks
45 sec side planks each side
Barbell primer
5 reps
Dead lift
Hang Clean high pulls
Hang Clean
Front squats
Good morning
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Box Jumps (24/20)
15 Power Cleans (115/80)
15 Box Jumps
15 Toes to Bar
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