by 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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