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CrossFit HardCharger – CrossFit

Warm Up

A.) 2 minute Bike

2 Minute Row

2 Minute Ski (All at Z1 Pace)

–Immediately into–

2 Rounds SLOW

20 Banded Push Down

30 Walking Lunge

B.) 15 PVC Pass Through

15 PVC Oh Squat

C.) 1:00 in Childs pose

Skill Work

Handstand Walk/Hold (10 attempts. Make them count! )

10 attempts to walk as far as possible on your hands OR hold a handstand for as long as possible

WOD

Metcon (Time)

For Time:

21-15- 9

Hang Power Clean 95/55

Box Jump Over 24/20

–Immediately into–

15-12-9

Hang Squat Clean 115/75

Burpee’s

–Immediately into–

12-9-6

Hang Squat Clean Thruster 135/95

Burpee Box Jump Over 24/20

The RX+ Weights for this workout are as follows:

Round 1: 115/75

Round 2: 135/95

Round 3: 155/115

🙂

Extra Skill/Accessory Work

A.) DB Kickbacks: 2×20 Per arm

B.) Band Pull Apart: 75 Total Reps

C.) Stretch