CrossFit HardCharger – CrossFit

Warm Up

A.) 300 m row

Rest

200 m row

Rest

100 m row

**Rest interval is the same amount of time Rowed**

B.) twisted cross 1:00

Static air squat 1:00 hold

Child’s pose 1:00

WOD

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 15

50 Walking Lunges

50 cal row

50 double under

50 air squat

**Split reps up as desired**

Cool Down

Stretch and GET OUT of the gym. Rest up for 18.2!

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