by CrossFit HardCharger – CrossFit
Warm Up
A.) 3 rounds slow
10 pvc pass through
10 pvc OH squat
10 PVC Stiff leg dead
B.) 300 m row
Rest 30
200 m row
Rest 30
100 m row
C.) banded shoulder dislocate. 1:00 each arm
WOD
Metcon (AMRAP – Rounds and Reps)
“Go Time”
Teams of 3
AMRAP 20:
16/12 Calorie Bike
8 Burpees
4 Clean and Jerks (115/85)
**relay style***
One person goes all the way through, then next partner goes
Cool Down
3 min bike at Z1
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