CrossFit Showdown – CrossFit
Warm-up
General Flow :20 each
100m run
Bootstraps
Downward dog
Scorpions
Alternating worlds greatest
Jumping jacks
Cossak squats
Air squats
Synchro air squats with partner
Mountain climbers
CT Barbell Flow :15 – :20 each
Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats
Metcon
Team Hotshots 19 (Time)
6 Rounds For Time:
30 Synchro Air Squats
19 Power Cleans (135/95)
7 Strict Pull-ups (Each)
400 Meter Run (Together)
* Teams of 2
* Split Power Cleans As Needed
Time Cap: 35 Minutes
