H.O.T. Side CrossFit – CrossFit
10 rounds, every 30 seconds perform 2x deadlift @ 75% 1 RM. If you feel good you can take it up, and if you are suffering then take it down.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
-4x power cleans (135/95)
-2x muscle up
-25x double unders
Sub for MU: Jumping bar MU, or 4 pullups + 4 dips. If you do not have pullups or dips, scale to 6 ring rows and 6 dips off a box.
If you kind of have double unders, practice for 30 sec. If you do not have them at all, do 50 singles.
8 rounds of 20 sec of work, 10 sec rest. Score is total calories.