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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