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CrossFit – Sat, Jun 29

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

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