Book of the Damned

CrossFit HardCharger – CrossFit

Warm-up

Row 500 then 3 rounds of

10 Wall Ball Light

5-10 Pull Ups

Aerobic Capacity

Aerobic capacity

2 rounds of…

Run 800 meters, Run 400 meters, Run 200 meters rest 2 minutes between intervals

Skill Work

Muscle Up Progression”

10 Second Ring Support + 3 Dips

5 Transitions on the low Rings with Feet on the ground (Work False grip, hands in tight, aggressive transition through

5 Seated Muscle Up (Scale with Bands)

5 Strict Muscle Ups

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#