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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