CrossFit HardCharger – CrossFit
Warm Up
A.) Lacross Ball Mash 3 areas: Pec Minor, Lower back, and calf muscles.
B.) 3 Rounds Slow
20 Calf Raise
20 Banded Pull Aparts
20 Sideways Leg Swings
C.) Reverse Plank Hold 1:00
WOD
Metcon (Time)
“Glen With A Twist”
Teams of 2, For time:
135/95 pound Clean and jerk, 60 reps
Run 800 m with a 20 lb med ball (partners can split up who holds the med ball as desired)
10 Rope Climbs (Split up reps as desired)
Run 800 m with a 20 lb Med Ball (Partners Can Split up the reps as desired)
100 Burpees
**If a male and female happen to be partners in this wod, the standards DO call for a 20 lb partner med ball run for both genders 🙂 **
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