CrossFit HardCharger – CrossFit

Warm Up

A.) Move for 10 minutes. (Run/bike/ ski/row/jumping jacks)

B.) Foam roll and stretch for 5 minutes. Pick your sticky spots

WOD

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 7:

500 M Row Buy in

50 Deadlift 95/65

50 Deadlift 135/105

AMRAP deadlift 185/155

–Rest 3 Mins–

AMRAP 7:

500 M Row Buy In

30 Hang Clean 95/65

30 Hang Clean 135/95

AMRAP Hang Clean at 155/125

–Rest 3 mins–

500 M Row Buy in

AMRAP BURPEES IN REMAINING TIME:)

*Score is the total amount of reps completed each round*

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