Southern Grove

CrossFit HardCharger – CrossFit

Warm-up

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)

WOD

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

–Then–

800 M row