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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