CrossFit HardCharger – CrossFit
Warm-up
3 Min Rower
3 rounds
10 Pass Throughs
10 Overhead Squats
10 Push Ups
flag stretch 1 minute
10 minutes practice what you cant do, whether it be doubleunders, ring muscle ups, pull ups or all of them.
Load barbell and get comforatable with the overhead squats, and practice the dumbell snatches.
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Cool Down
If you got your first of any movement or some type of PR today go ring the bell!!!!
Foam roll and stretch
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