H.O.T. Side CrossFit – CrossFit
Clean Complex (3×3)
3 position squat cleans (1x floor, 1x hang, 1x high hang) – Work up to 80% and perform 3 sets x 3 reps (3 reps = 1x floor, 1x hang, 1x high hang). Work from the floor up.
Metcon (AMRAP – Rounds)
Every minute on the minute, perform the following, until you are unable to get the prescribed reps for that minute:
• 2x Squat cleans
• 3x Front squat
• 4x shoulder to overhead (anyway you can)
• Weight is 165# for men, and 125# for women.
Goal is to get to 10 minutes at a minimum
Rest as needed before Cash Out
*Cash out: 4x400m sprints (Rest 90 seconds between each sprint)