Jan 15, 2020

H.O.T. Side CrossFit – CrossFit

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Deadlift

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.

Metcon (Calories)

Tabata row

8 rounds of 20 sec of work, 10 sec rest. Score is total calories.