Wednesday June 12, 2019

H.O.T. Side CrossFit – CrossFit

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Bench Press (3×1 @ 75-80-85%; 1x AMRAP @ 90%)

Get a spotter!

Metcon (AMRAP – Reps)

Ascending Ladder (8 minutes)

3 Front Squats (115/75), 3 Bar-Facing Burpees, 6 Front Squats, 6 Bar Facing Burpees, 9 Front Squats, 9 Bar-Facing Burpees…..and so on….

rest 4 minutes before doing 8 minute AMRAP

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes:

10 Ball Slams (40/20),

10 KB SDHP (55/35) &

1 Rope Climb