by 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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