CrossFit HardCharger – CrossFit


A.) 3 X Through

(Laying on stomach) Reach/Roll/Lift (5 per arm)

10 UpWright Rows (per arm)

30 Second Bar Hang

B.) 2 X Through

5 walkouts

10 PVC Pass Through

1 minute standing stalder stretch

C.) 50 Crunches

Skill Work

12 Minutes to work on the following (choose 1 or divide up time on all 3)

A.) 3x Max Strict Pull Ups

B.) Ring Muslce Up Progression (work on kipping motion)

C.) HSPU (Kipping, new open standard)


Metcon (Time)

For Time:

800 M Row

–Then 3 Rounds

15 Hang Power Clean 95/65

20 Box Jump Over

25 KB Swing (Russian) 53/35


800 M row

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.