Friday January 11, 2019

H.O.T. Side CrossFit – CrossFit

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Metcon (No Measure)

EMOTM (10 minutes)

Even: 5 Thrusters

Odd: 8 HSPU

*Thruster weight is determined by each athlete. Should be done unbroken.

**HSPU – if 8 is too easy, then try strict HSPU.

Annie R U Ok? (Time)

21-15-9 reps of:

Row (calories)

Thrusters (75/55)

SDHP (75/55)

Burpees

MB Cleans (20/14)

Wall ball (20/14)

Scale weight on movements and use KB on SDHP if weight is too heavy or movement is too difficult with barbell