Bombshell

CrossFit HardCharger – CrossFit

Warm Up

A.) Run the Loop 1 time

B.) 1:00 Child’s Pose

1:00 runners stretch

1:00 thread the needle each arm

C.) 2rounds slow

20 banded press down

30 air squat

WOD

Metcon (Time)

Teams of two:

For Time:

400 Meter Run (Partner)

60 Front Squats (115/80)

60 Burpee Box Jumps (24/20)

400 Meter Run

40Front Squats (115/80)

40 Burpee Box Jumps (24/20)

400 Meter Run

20Front Squats (115/80)

20 Burpee Box Jumps (24/20)

400 Meter Run

**Partners split up reps as desired. Each 400 m run is a partner run**

Cool Down

A.) 75 GHD Sit UPS

B.) 75 Band Pull Apart