by CrossFit HardCharger – CrossFit
Warm Up
A.) 500 m row slow
B) 15 PVC pass through
15 pVC OH squat
30: flag stretch
C.) wrist stretch 1:00
Lunge stretch 1:00
Calf pole stretch 1:00
WOD
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
Amrap 25
6 rope climbs
20 burpees
30 wall ball
40 deadlift 155/125
50 toes to bar
Athletes split up reps as desired!!!!
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