CrossFit HardCharger – CrossFit
Warm-up
A.) Crossover Symmetry strength
B.) 1:00 Banded IT Band Stretch
1:00 reverse IT Band Stretch
1:00 Forward Fold
C.) lacrosse Ball mash calves 2:00
Strength
Snatch (EMOM X10 Mins: 3 Touch and Go Squat Snatch )
Athlete Chooses Weight
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
Teams of 2
20 Power Clean 95/65
50 Air Squat
300 M Row
20 Front Squat 95/65
50 Air Squat
300 M Row
20 Push Jerks 95/65
50 Air Squat
300 M Row
**athletes split up reps as desired**
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