by CrossFit HardCharger – CrossFit
Warm Up
A.) run the loop
B.) 30 banded pull apart
1:00 pigeon pose
1;00 seated straddle
1:00 wrist stretch
C.) 3 mins lunging
WOD
Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 25:
3,000/2,400 Meter Row Buy-In
Directly into…
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (95/65)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (115/80)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (135/95)
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