Jesse at CrossFit Invictus.
WOD
“Hot Sauce”
3min AMRAP:
21/15 Calorie Row
21 Lateral Burpees over the Bar
Max Overhead Squats (75/55#)
Rest 3 minutes…
3min AMRAP:
18/13 Calorie Row
18 Lateral Burpees over the Bar
Max Overhead Squats (95/65#)
Rest 3 minutes…
3min AMRAP:
15/11 Calorie Row
15 Lateral Burpees over the Bar
Max Overhead Squats (115/75#)
Rest 3 minutes…
3min AMRAP:
12/9 Calorie Row
12 Lateral Burpees over the Bar
Max Overhead Squats (135/95#)
* Post total overhead squats completed for each round separately to the whiteboard.
Accessory Work
1. Strict Handstand Push-ups
For Time:
50 Strict Handstand Push-ups
2. Strict Pull-ups
Complete One Max Set
