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Hot Shots 19

Synergy Fitness – CrossFit

Mobility

Warm-up

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

Metcon (Time)

Partner Hotshots 19

One person works at a time (except for the run).

Split reps as desired.

*6 rounds: Performanc & Athletic / 4 Rounds: Health

40 Squats

25 Power Cleans 135#/95#

10 Strict Pull ups

400m Run (together)

Metcon (Time)

“MODIFIED HOTSHOTS 19”

4 ROUNDS

25 Squats

15 Power Cleans 95#/55#

5 Strict Pull ups

400m Run (together)

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