Wednesday 7.4.18 CrossFit

Box Brief:
July 4th Holiday Hours
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“Hotshots 19”
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

*40min time cap
Last comlete 7.4.17
This workout will have a huge time range, 31:00 and to a high of 48:00. The volume of power cleans is quite high (114 reps), so loads need to be relatively light. Overall, managing your run pace is important as well managing your partitioning of power cleans/air squats. This is a great workout so have fun! Although the volume is high this a slow-paced, aerobic style workout with strict pull up requirement that should not interfere too much with this weeks programming and Athletes Holiday travel schedules.


Have a great Holiday!