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,