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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