CrossFit HardCharger – CrossFit

Warm Up

A.) Empty barbell: barbell pectoral mash 2:00 each side

1:00 barbell thoracic spine stretch with foam roller

B.) 75 total banded good mornings

C.) empty barbell: 5 front squat

5 strict press

5 back squat

5 elbow our press

—repeat—

Strength

EMOM X 10 mins

Odd: 2-3 Banded dead lifts @30% of 1RM

Even: 50 double unders

WOD

Metcon (AMRAP – Reps)

AMRAP 9

3 Power Clean

3 TTB

3 Wall Ball 20/14

6 Power Clean

6 TTB

6 Wall Ball 20/14

9

9

9 etc….

Continue this sequence for entirety of 9 minutes.

RX= 135/95

RX + is 155/105

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