CrossFit HardCharger – CrossFit

Warm-up

3 minute bike/row/ski

2 rounds:

10 PVC around the worlds

5 Walk-outs into push-up

1 min flag stretch

Shoulder distractions

Strength

Bench Press (4X8 at 68% )

WOD

Metcon (6 Rounds for reps)

EMOM 12 mins

Even: 18/15 Cal Row

Odd: Max Push Up in 30 seconds

Score is total # of push ups.

If you cannot maintain the # of RX calories within a minute, row for 40 seconds then rest 20 seconds.

Extra Skill/Accessory Work

4X8 Barbell Row

**After each set 50 V Ups**

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