(215) 291-2968 Tuesday - Nov 20, 2018

WOD 090318: Hot Shots 19


CrossFit & BootCamp: Movement Prep: Movement Prep: 2 Rds 10 Squats 5 hang power cleans – add wwight 2nd round 5 scap pull ups/5 pull ups high knees/butt kickers Conditioning: Teams of Two “Hot Shot 19” 6 RFT 30 Squats 19 Power Cleans (135/95#) 7 Strict Pull Ups 400 Meter Run *45:00 Cap one person

CrossFit & BootCamp:
Movement Prep:
Movement Prep:
2 Rds
10 Squats
5 hang power cleans – add wwight 2nd round
5 scap pull ups/5 pull ups
high knees/butt kickers

Conditioning:
Teams of Two
“Hot Shot 19”
6 RFT
30 Squats
19 Power Cleans (135/95#)
7 Strict Pull Ups
400 Meter Run

*45:00 Cap

one person works, one rests.
work can be split up however – both teammates
need to back from the run before work starts.

 

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