Friday December 7, 2018

H.O.T. Side CrossFit – CrossFit

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Metcon (No Measure)

EMOTM (12 minutes)

Even – 5 Bench Press (Min = 70% bodyweight; Max = 100% bodyweight)

Odd – 5 Strict Pull-ups or 7 Strict Ring Rows

Metcon (Time)

Teams of 3 (30-minute CAP)

2 rounds for time of:

250m Row (Each)

100 DB Snatches (50/35)

250m Row (Each)

100 Box Jump Overs (24/20)

250m Row (Each)

100 Thrusters (95/65)

*No member can start row until all reps of movement before row are completed.

**Scale DB Snatches to 35#/20# if needed and scale Thrusters to 65#/45# if needed

***If a class ends up with a team of 2 or multiple teams of 2, do 70 reps of each of the exercises. Row stays the same.

****Score = time plus 1 second for every rep not completed in the 30-minute time cap; the row counts as 1 rep per team member so if you have team of 3, 3 reps, team of 2, 2 reps.