CrossFit HardCharger – CrossFit

Warm Up

A.) 10 KB Swings

10 1 Arm Front Squat (5 per leg)

10 1 Arm KB Snatch

10 Kb 1 Arm Row

–Repeat 2 x through–

B.) 3X10 PVC Pass Through

C.) 3X30 Banded Pull Apart

Strength

Bench Press (3 reps @ 70%. 3 @ 80%, max reps @ 90%)

Pec Pump

DB Flat Bench

3xMax Rep DB Flat Bench Press

(Heaviest load for most reps. If you’re an OG use the 85’S!)
Score is your set with the highest reps

WOD

Metcon (Time)

7 Rounds For Time:

15 Cal Ski/Row

7 HSPU

RX + is Bike Cal and Strict HSPU

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