CrossFit HardCharger – CrossFit

Warm Up

A.) 50 Cobra Push ups+ 30 second hold

B.) 3X30 Banded Pull Apart

C.) PVC Pass Through 10 reps, after each set of 10, 1:00 flag stretch.

Repeat 2X

Skill Work

EMOM X 6 mins

Odd: HS Walk max distance in 30 seconds (wall walks if walks cannot be done)

Even: max muscle ups (athletes choice of ring or bar)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50 Double Under

30 Air Squat

10 Power Clean 95/65

RX + Weight is 135/95

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