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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