Monday June 10, 2019

H.O.T. Side CrossFit – CrossFit

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Back Squat (3×1 @ 75-80-85%; then 1 AMRAP set @ 90%)

Note – You should have 2-3 sets before you get to your 75% set of 1, 80% set of 1 and 85% of one.

Metcon (3 Rounds for reps)

AMRAP (4 minutes)

21/16 Cal Row,

100m Run &

MAX Thrusters (135/95) with time remaining

rest 3 minutes

AMRAP (4 minutes)

18/13 Cal Row,

100m Run &

MAX Thrusters (115/75) with time remaining

rest 3 minutes

AMRAP (4 minutes)

15/10 Cal Row,

100m Run &

MAX Thrusters (95/65) with time remaining

Note – Score will equal total reps for each “4 minute AMRAP”