Wednesday April 3, 2019

H.O.T. Side CrossFit – CrossFit

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Shoulder Press (1×5 (55%), 1×5 (@60%) & 3×10 (@67.5%))

Keep the weight the same for the 3 sets of 10

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
TIME CAP = 12:00

Scale reps on Thrusters or Scale Pull-ups to Banded or Ring Rows

REST 5 Minutes, then do HELEN IN A BOAT

HELEN IN A BOAT (Time)

3 rounds for time of:

500m Row

21 KBS

12 Pull-ups
TIME CAP = 15:00 Minutes