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CrossFit WOD, June 29, 2024

CrossFit – Sat, Jun 29

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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