CrossFit HardCharger – CrossFit

Warm Up

A.) Foam Roll Upper Arms and Quads 5:00

B.) 3 rounds SLOW

30 Band Pull Aparts

30 lunges

30: SLow Row

Strength

Back Squat (4X10 @72% )

Strict Press (4X10 @ 72% )

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

A.) 3 set super set

15 Behind the neck presses

20 GHD Sit UPS

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