CrossFit HardCharger – CrossFit

Warm Up

A.) 5 minutes to foam roll

B.) 10 PVC Pass Through

10 PVC OH Squat

30: jump rope then

—then repeat—

C.) thread the needle 1:00 each side

Wrist stretch 1:00

WOD

Metcon (Time)

3 Rounds For Time:

500 Meter Row

12 Deadlifts (Bodyweight)

21 Push Up

Cool Down

RomWod

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