Friday April 5, 2019

H.O.T. Side CrossFit – CrossFit

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Bench Press (1×5 (50%), 1×3 (60%), 1×2 (70%) & 1 AMRAP @ 75%)

Again, don’t worry about percentages on first 3 sets, just use them as warm-up sets for your MAX set at 75%

Please use a spotter on this one!

Metcon (Time)

3 rounds for time of:

800m Run,

30 Hand Release Push-ups,

30 Sit-ups &

15 Bar Dips

*Sit-Ups – shoulders need to clear hips

**Dips – need to get shoulders below elbows for full range of motion. If you can’t, use a band.