by 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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