by 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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