Jan 21, 2020

H.O.T. Side CrossFit – CrossFit

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Strict Press ( 5×5)

Type the details of the weightlifting
Increase the weight each set, so that the last rep of the last set should be close to failure.

Metcon (AMRAP – Reps)

Complete as many reps as possible in 5 minutes of:

– wallballs (20#/14#)

*Rest 60 seconds

2) Complete as many reps as possible in 4 minutes of:

-Muscle ups (scale to 10 pullups +10 dips, repeat)

*Rest 60 seconds

3) Complete as many reps as possible in 3 minutes of:

-Overhead squat (135#/95#) (scale to weight you are not completely struggling with. Focus on good form and getting below parallel)

*Rest 60 seconds

4) Complete as many reps as possible in 2 minutes of:

-handstand push ups

*Rest 60 seconds

5) Complete as many reps as possible in 1 minute of:

-Burpees