Hot Shots 19

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

Group

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Intermediate Option

6 rounds for time of:

30 squats

19 power cleans

7 pull-ups

Run 400 meters

Men: 115-lb. clean

Women: 75-lb. clean

Beginner Option

4 rounds for time of:

15 squats

10 power cleans

5 ring rows

Run 400 meters

Men: 75-lb. clean

Women: 55-lb. clean