by CrossFit HardCharger – CrossFit
Warm Up
A.) Down and back (dynamic)
Inchworm
Crab walk
Bear crawl
Broad jump
B.) 3X max second handstand hold
C.) 10 PVC Pass through
10 PVC OH Squat
10 back squat
30 band pull apart
Strength
Strict Press + Push Press + Split Jerk (7×5)
7 Sets to work up to a “heavy” of the following.
Gainz Szn
4×20 Skull Crusher (Barbell)
Super set with MAX PUSH UPS
WOD
Metcon (Time)
21-18-15-12-9:
Box Jump Overs (24/20)
Sumo Deadlift High Pull (65/45)
Push Press (65/45)
**RX + is 30 inch box jump overs, 95 lb Barbell movements**
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