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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