Monday December 9, 2019

H.O.T. Side CrossFit – CrossFit

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Clean Complex (3×3)

3 position squat cleans (1x floor, 1x hang, 1x high hang) – Work up to 80% and perform 3 sets x 3 reps (3 reps = 1x floor, 1x hang, 1x high hang). Work from the floor up.

Metcon (AMRAP – Rounds)

Every minute on the minute, perform the following, until you are unable to get the prescribed reps for that minute:

• 2x Squat cleans

• 3x Front squat

• 4x shoulder to overhead (anyway you can)

• Weight is 165# for men, and 125# for women.

Goal is to get to 10 minutes at a minimum

Rest as needed before Cash Out

*Cash out: 4x400m sprints (Rest 90 seconds between each sprint)