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CrossFit Barwon – CrossFit

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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