Tuesday January 8, 2019

H.O.T. Side CrossFit – CrossFit

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Metcon (No Measure)

Every minute on the minute (12 minutes)

Even – 3 to 5 Power Snatches

Odd – 12/8 Calorie Bike

*Snatch – weight determined by each athlete; should be heavy but no failed reps

*Bike – scale calories as needed

Metcon (Time)

7 Rounds:

21 AbMat Sit-ups,

15 Box Jumps (24/20) and

9 Deadlifts (185/135)

*Box Jumps – hips need to open fully at top of the box

**Sit-ups – Shoulders need to clear hips