CrossFit HardCharger – CrossFit

Warm-up

1 Minute

Easy Bike

Active Samson

:45 Seconds

Medium Bike

Active Spidermans

Single Leg Unweighted RDLs

:30 Seconds

Faster Bike

Push-up to Down Dog

PVC Pass through

Metcon (Time)

5 Rounds

12 Wall balls (20/14)

16 Deadlifts (135/95)

20/14 Calorie Assault pBike

Scales

200 Meter Run

200 Meter Row

200 Meter Ski

Assistance Work

3 rounds

20 hip ext

20 ghd sit ups

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