CrossFit HardCharger – CrossFit

Warm Up

A.) 2 slow rounds

15 sampson stretch (hold that stretch in the bottom)

15 PVC OH squat

15 leg raises

15 banded good morning

5-10 dips

B.) 500 M Row slow

Strength

Banded Strict Press

8 minutes to work up to a heavy single. Start with tripples then go to singles

WOD

Metcon (Time)

For Time

15 Power Snatch (95/65) Buy In

—then 3 rounds—

30 Double Under

10 Burpee Box Jump 24/20

—then—

15 power snatch cash out 95/65

**RX + is 115/85

Cool Down

Crossover Symmetry STRENGTH

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