CrossFit HardCharger – CrossFit

Warm Up

A.) 3 Rounds (Starting Slow and Increasing Weight/Intensity Each Set)

10 KB Swings

10 1 Arm Front Squat (5 each)

10 KB Snatch (5 per arm)

10 KB Single Arm Deadlift

Rest 90 seconds

B.) 20 Pvc Pass through

30 Banded Pull Apart

Repeat

C.) Tabata

Mountain Climbers

Skill Work

10 Minutes to Establish Highest Box Jump

WOD

Metcon (Time)

3 Rounds For Time:

300M Row

10 Front Rack Barbell Lunge 115/85

20 Push Ups

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