Wednesday January 9, 2019

H.O.T. Side CrossFit – CrossFit

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Skill Work / Accessory Work

3 rounds (not for time) of: 1:00 Plank Hold, 5 Strict Pull-ups, 8 DB Strict Press and 5 Strict Bar Dips

*You can add a :45 second Wall Sit each round if you’d like and think there is enough time

Metcon (3 Rounds for reps)

AMRAP 5 minutes:

30/21 Calorie Row

21 Power Snatches (95/65)

Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5 minutes:

30/21 Calorie Row

15 Power Snatches (115/80)

Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5 minutes:

30/21 Calorie Row

9 Power Snatches (135/95)

Max Lateral Barbell Burpees