CrossFit | 09.07.2020

Warm-up

2 sets
200 Meter Run
10 Air Squats

Dynamic Stretches

Metcon

Hotshots 19 (Time)

6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

Supplemental Programming

Weightlifting

Back Squat (5, 5, 5)

Build up to a heavy set of 5 reps

Accessory

Front Squat (10, 10, 10)

Use DBs or KBs.

Single Leg Split Squat (10, 10, 10)

10 reps each leg. Use DBs or KBs.

Gymnastics

Weighted Pull Ups (Weight)

Pull-ups (AMRAP)