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Thursday January 10th

9
Jan

Thursday January 10th


New athletes meet at the front for a review of the power clean. Experienced athletes start setting up your bars building up to your working weight.

3 rounds of warm up
10 Air squats
200 m run
5 pull ups
Use this time to buil

Hotshots 19

6 rounds for time of:
30 squats
19 power cleans
7 strict pull-ups
Run 400 meters

Men: 135-lb. clean
Women: 95-lb. clean

Scroll for scaling options.
Post time to comments.

Compare to 130831.


Related:
CrossFit WOD 180629 Tips With Rory McKernan
“We Rally” From the “Hotshots 19” Memorial Event
The 19
• Read: “This Is CrossFit”


Scaling
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option
6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters

Men: 115-lb. clean
Women: 75-lb. clean

Beginner Option
4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters

Men: 75-lb. clean
Women: 55-lb. clean

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