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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