5/15/20

H.O.T. Side CrossFit – CrossFit

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Metcon (4 Rounds for time)

You can thank our old Coach Arielle for this one!

“Encore”

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Thrusters (50’s/35’s)

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks (50’s/35’s)

21 Over-and-Back Dumbbell Hops

6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 Devils Press (50’s/35’s)

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks (50’s/35’s)

21 Over-and-Back Dumbbell Hops

12 Thrusters (50’s/35’s)

You will be doing first round at 3-2-1 GO, next round at 5:00, then the second portion of the workout at 10:00, then last round at 15:00. Score is total time for each round.

You can view a Devils Press at:

https://www.youtube.com/watch?v=SQ5EgU4R3gw