Wednesday January 2, 2019

H.O.T. Side CrossFit – CrossFit

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Shoulder Press (5×3 (all sets done at 75-85%))

Metcon (AMRAP – Rounds and Reps)

AMRAP (20 minutes)

500m Row,

20 KBS (55/35) &

100 ft Bear Crawl

*Bear Crawl = Down and Back twice in the gym

**Row reps = distance rowed; so if you are in the 4th and row 300m, your score is 3 plus 300 reps