H.O.T. Side CrossFit – CrossFit
Back Squat (1-rep Max)
We just finished the 15-week program. If you would like to establish a new 1 rep MAX, we will be starting a new strength program next week. Spend 15-20 minutes working up to your 1-rep Max.
If you don’t want to do a 1-rep MAX, use the time to work on form or speed time warming up for WOD or doing some mobility.
Metcon (AMRAP – Reps)
AMRAP (13 minutes)
55 Burpees (jumping onto plate; 45/35),
55 Cal Row &
55 Handstand Push-ups
Pull-ups – chin over the bar
Burpees – chest to deck and jump onto plate (fulling opening your hips)
Handstand Push-ups – one abmat is RX and full range of motion
Score = TOTAL REPS