Monday August 12, 2019

H.O.T. Side CrossFit – CrossFit

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Shoulder Press (5×5 (all done @ 70%))

Use your new 1RM Max that you may have set during the last two strength programs

Metcon (Time)

For time:

10 Clean and Jerks (135/95),

20 KBS (55/35),

30 Thrusters (45/35),

40 Sit-Ups,

50 Bar-Facing Burpees,

60 Wall Balls (20/14) &

70 Cal Row

*And yes, you have to do your BF Burpees with the bar that has weight on it, not the empty bar