August 25, 2018

CROSSFIT
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
40 MINUTE TIME CAP

SWEAT
Hotshots Scaled Version (Time)
Six Rounds for time of:
30 Squats
19 Kettlebell Swings (53/35)
7 Burpee Pull Ups
Run 400m
Perform workout alone or grab a partner and split the reps and run together.

STRONGMAN
Metcon (Time)
“Hybrid 50”
50 Bench Press
50 Back Squats
50 Deadlifts
50 Push Jerks
50 Hang Power Cleans
*RX Body weight on all except 1 1/2 Body weight on Deadlifts.
*Scaling options, complete as a partner WOD, use 3/4 or 1/2 Body weight . Post loads in comments.
“Marguerita” (Time)
50 Rounds
1 Burpee
1 Push Up
1 Jumping Jack
1 Sit Up
1 Handstand
*The handstand can be against a wall or free standing but held for at least 1 second.
Monti (Time)
5 Rounds for time of:
50 Step-ups with 45# barbell, 20″
15 Cleans, 135#
50 Step-ups with 45# barbell, 20″
10 Snatches, 135#
In honor of Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006

BARBELL BASICS