CROSSFIT 

Hero WOD “Hotshot 19” 

6 rounds for time

30 Squats

19 Power Cleans (95/135)

7 Strict Pull-ups

400 Meter Run

*35 min CAP

http://www.youtube.com/watch?v=itmjA0BDSvM

ON-RAMP

Skills: 

Push Press, KB swings, Slam Balls.

Metcon:

10 minute Amrap of…

10 Slam Balls,

10 KB Swings,

10 push press,