CrossFit HardCharger – CrossFit
Warm Up
A.) 2 rounds
400 m run
20 PVC Pass through
1:00 seated straddle after each set of pass throughs
Strength
Unbroken Power Clean
3 sets to establish heaviest set of unbroken power cleans in a rower. These are touch n go!
WOD
Metcon (3 Rounds for reps)
AMRAP 3
15 cal cal row
15 hang power clean 95/65
AMRAP box jump in remaining time
Rest 3
AMRAP 3
15 cal bike
15 deadlift 115/85
Amrap box jump
Rest 3
AMRAP 3
15 cal row
15 barbell lunge 115/85
Amrap box jump in remaining time
**score is the total number of box jumps you get each round**
Cool Down
Romwod
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