CrossFit HardCharger – CrossFit

Warm-up

Run 400 meters then…3 Rounds of:

20 band pull aparts

20 Pass throughs

10 Slow and controlled Wall Squats close as possible

Skill Work

-With empty barbell for 10 Minutes work snatch positions and speed, and clean and Jerk technique and footwork

Clean and Jerk (5 sets to a max)

Metcon (Time)

7 Rounds

10 Pull Ups

10 Wall Balls 20/14#

Rest 5 Minutes then…

1 attempt at a max effort

500 meter row

…Make it hurt!! (we will program percentages off of it)

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