Thursday December 12, 2019

H.O.T. Side CrossFit – CrossFit

View Public Whiteboard

Deadlift (3×3)

Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+ reps.

Same rule with the 3+, leave 1-2 in the tank

Metcon (3 Rounds for reps)

AMRAP (4 minutes) of:

7 thrusters(95#/65#)

10 toes to bar

Rest 1 minute,

then AMRAP (4 minutes) of:

7 front squats (95#/65#)

10 toes to bar

*Rest 1 minute,

then AMRAP (4 minutes) of:

7 push press (95#/65#)

10 toes to bar

SCORE each AMRAP for TOTAL REPS