by CrossFit HardCharger – CrossFit
Warm Up
**Tabata Style** 40: Work, 20: Rest.
Min 1: Jumping Jacks
Min 2: Jumping Lunges
Min 3: High Knees
Min 4: Jump Squat
B.) 1:00 Twisted Cross
1:00 Butterfly Stretch
1:00 Saddle Pose
Strength
Front Squat (4×10@72%)
Assistance Work
A.) Seated DB Strict Press 4X10
B.) Banded Tricep Press Down: 3×20 Reps
WOD
Metcon (AMRAP – Reps)
AMRAP 9 Mins
1 Power Clean 135/95
1 Burpee Box Jump 24/20
2 Power Clean
2 Burpee Box Jump Over
3 Power Clean
3 Burpee Box Jump Over
Etc….
**Continue adding 1 rep of power cleans and burpees the entire 9 minutes**
RX + Weight is 155/105 power clean weights and 30/24 box jump height.
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