Saturday June 1st, 2019

H.O.T. Side CrossFit – CrossFit

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Metcon (Time)

“A Stroll on the Farm”

15-12-9 reps of:

Pull-ups

OH Lunges with Plate (45/25)

KB Deadlifts (70/55)

After each round, do 100m run Farmers Carry (70/55)

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here

Metcon (Time)

“Quick & Dirty”

21-15-9 reps of:

DB Snatch (50/35) &

Burpees over the Dumbbells

Metcon (AMRAP – Rounds and Reps)

“The Hangover”

AMRAP (10 minutes)

2 Complexes (Power Clean-Hang Squat Clean-Push Jerk) (135/95),

8 Wall Balls (20/14) &

24 Double Unders (Scale to 2x Singles)

*For complex, you must hold onto the bar for each rep of the complex, you must do 1 Power Clean, 1 Hang Squat Clean and 1 Push Jerk without dropping the bar. If after you do that, you can drop the bar before doing the 2nd full complex. If you drop, you have a 3 Burpee Penalty before starting again.