CrossFit HardCharger – CrossFit

Warm Up

A.) 1:00 pigeon pose

1:00 Sampson stretch each side

1:00 forward Lunge

1:00 Hip Dislocate

B.) (Empty Barbell)

5 Strict Press

5 Back Squat

5 Good Morning

5 Stiff Leg Deadlift

Strength

Deadlift (4×10@72%)

Assistance Work

A.) 4X10 Barbell Curl (increase weight each set)

B.) 75 Banded Pull Apart

WOD

Metcon (10 Rounds for calories)

EMOM X 15 Minutes

20: Hard As Possible, 40: rest

Intermediate: Row/Ski

RX +: Assault Bike

**Score is the total number of calories you get in each 20 Second Interval. The goal here is to maintain MAXIMUM EFFORT in the 20 second intervals**

**everyone will go at the same time, keeping score of their calories, and basing their rest intervals on the clock**

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