CrossFit HardCharger – CrossFit

Warm Up

A.) Inchworm Down and Back

**After Each Inchworm 30 Jumping Jacks, 15 PVC Pass Through**

Repeat 3 times.

B.) 20: Of Each

Arm Circles (Clockwise 20:, counter clock wise 20:)

Huggers

Lunges

High Knees

Strength

Back Squat (Set 1 @ 65%, Set 2 @ 75%, Set 3 @ 85%)

Assistance Work

100 Banded Leg Curls in as few sets as possible (Get through these quickly!)

WOD

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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