H.O.T. Side CrossFit – CrossFit
Push Press (75% x 5 reps, 85% x 3 reps, 95% x 1+ reps)
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
• Row 500m
• Max rep muscle ups (can be ring or bar)
If you do not have muscle ups, scale to pullups. If you do not have pullups, scale to banded pullups or ring rows.
Score is total number of muscle ups performed.
Cash out: 4 rounds – 25 sit ups, 15 banded good mornings