CrossFit HardCharger – CrossFit

Warm-up

30 Seconds

Easy Bike

Inch worms

Medium Bike

Active Sampson

Fast Bike

Active Spidermans

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

PVC Hinge Drill

5 Good Mornings

5 Slow Deadlifts

5 Deadlifts

Deadlift (5×3 @ 78%)

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 18:

7 Deadlifts (225/155)

100 Meter Run

7/5 Calorie Bike

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