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WODs

Hot Shots 19

By September 7, 2015No Comments

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

WOD: Partner Hot Shots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135/95#

7 Strict Pull-ups

400m Run Together
The RX+ version is only for people who want to perform it alone and who regularly do RX+ for WODs and can handle this amount of volume alone. One partner works at a time. Run 400m together. 45 minute cap!!

Scaling-Clean weight, banded pull-ups, jumping negatives, row 500m, can also scale rounds to less than 6 rounds if needed