Bellhouse Crossfit – CrossFit

“Team Hotshots 19” [HERO] (Time)

6 Rounds For Time:

30 Synchro Air Squats

19 Power Cleans (135/95)

7 Strict Pull-ups (Each)

400 Meter Run (Together)

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* Teams of 2

* Split Power Cleans As Needed

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Time Cap: 35 Minutes

Warm-up

100m run

Bootstraps

Downward dog

Scorpions

Alternating worlds greatest

Jumping jacks

Cossak squats

Air squats

Synchro air squats with partner

Mountain climbers

After Party

“Killer Core”

8 Sets :

10 Second Hanging L-Sit

20 Seconds Rest

Directly Into…

8 Sets:

20 Seconds V-Ups

10 Seconds Rest