by CrossFit HardCharger – CrossFit
“Your workouts aren’t painful. What you’re experiencing is just discomfort and you can handle high levels of discomfort for very long periods of time.” – Coach Ben Bergeron
Warm Up
A.) 3 Rounds NOT FOR TIME
15 GHD or ABMAT Sit Ups
15 Banded Good Morning
15: HS Hold
B.) Tabata Mountain Climbers 20:on 10:0ff
C.) 50 PVC Oh Squats
Strength
Strict Press (5 Sets to work up to max set of 2 reps)
Skill Work
Power Clean (3 Touch and Go PC on the minute. )
Use a weight here that you can easily work on form with. Use this for speed under the bar.
WOD
Metcon (Time)
3 Rounds for Time:
60 Double Unders
15 Burpee Box Jump Overs 24/20
Extra Skill/Accessory Work
A.) 75 Band Pull Aparts
B.) 3 Minute Slow bike at Z1
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