by CrossFit HardCharger – CrossFit
Warm-up
A.) 4 Min Bike/Ski/ Row at Z1
2 Rounds Slow
30 V Ups
10 Inchworms
1:00 Childs Pose
B.) 1:00 Shoulder Dislocate
1:00 Flag Stretch
Strength
Bench Press (4×10 At Heaviest Possible Weight )
WOD
Metcon (Time)
3 Rounds FOR TIME
400 M Run
25 Push Up
15 Deadlift 225/185
**RX+ weight is 275/205
Optional Extra
Barbell Row 4X10 (Move Well)
Every time a set is over, 50 Banded Pull Apart
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