H.O.T. Side CrossFit – CrossFit
Work up to a heavy single in 10 reps or less.
Work up to a heavy set of 5 reps and perform 3 sets at that weight. No more than 2 minutes of rest between sets.
Metcon (AMRAP – Reps)
For 20 minutes, every minute on the minute, perform the following:
Odd minute: 10x push jerk (135/95)
Even minute: 10x chest to bar pull ups
Scale reps and weights appropriately. You should have some rest time built in between every minute! RX is only if you hit the RX reps every round.