Monk and the Merchant

CrossFit HardCharger – CrossFit

Warm Up

A.) 20 GHD Sit Up

20 Hip Extension

20 Jump Lunges

–Repeat–

B.) (Empty Barbell)

10 Strict Press

10 Front Squat

10 Hang Power Clean

10 Good Morning

10 Snatch Grip Press

10 Stiff Leg Snatch Grip Deadlift

Strength

Deadlift (Set 1 @ 70%, 2 @ 80%, 3 @ 90% for max reps)

Assistance Work

3 Giant Sets

10-15 Hip Extension (heavy)

10 DB Floor Press

WOD

Metcon (Time)

For Time:

21-15-9

Hang Clean 95/65

Cal Row

Pull Up

*RX+ is 135/95 and Assault Bike Cals