CrossFit Barwon – CrossFit
Hero
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Warm-up
Warm-up (No Measure)
EDWU
7 minutes
10 Russian baby maker squats
10 hinge rows
15 KB swings – build every round
Then technical work on the Squat and Power clean
into 3 rounds
5 squats
5 Power clean
2 pullup
2 shuttle runs