Thursday December 6, 2018

H.O.T. Side CrossFit – CrossFit

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Metcon (Weight)

EMOTM (10 minutes)

2 Hang Power Snatch +

1 Overhead Squat

*Warm-up and work up to a weight that you will use for all 10 minutes. The goal is to have no failed reps.

Metcon (4 Rounds for reps)

AMRAP (3 minutes)

21 Overhead Squat (95/65),

21 Burpees over the rower &

Max Cal Row

rest 3 minutes

AMRAP (3 minutes)

18 Overhead Squat (115/65),

18 Burpees over the rower &

Max Cal Row

rest 3 minutes

AMRAP (3 minutes)

15 Overhead Squat (135/95),

15 Burpees over the rower &

Max Cal Row

rest 3 minutes

AMRAP (3 minutes)

9 Overhead Squat (155/105),

9 Burpees over the rower &

Max Cal Row

*Score = total reps for each 3-minute AMRAP separately