Thursday January 3, 2019

H.O.T. Side CrossFit – CrossFit

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Skill Work / Accessory Work

3 rounds (not for time) of: :45 Second Wall Sit, 8 KB Bottom Up Press, 8 Push-ups (on KB) and 6 Bar Dips and 5 Pull-ups

Metcon (3 Rounds for reps)

AMRAP 3:

12/9 Calorie Bike

9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:

12/9 Calorie Bike

7 Power Cleans (115/75)

Rest 3 Minutes

AMRAP 3:

12/9 Calorie Bike

5 Power Cleans (135/95)

Score each 3 minute AMRAP for reps