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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