workout of the day

Friday 180629

..

Hotshots 19

6 rounds for time of:
30 squats
19 power cleans
7 strict pull-ups
Run 400 meters

Men: 135-lb. clean
Women: 95-lb. clean

Scroll for scaling options.
Post time to comments.

Compare to 130831.


Related:
CrossFit WOD 180629 Tips With Rory McKernan
"We Rally" From the "Hotshots 19" Memorial Event
The 19
• Read: "This Is CrossFit"


Scaling
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option
6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters

Men: 115-lb. clean
Women: 75-lb. clean

Beginner Option
4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters

Men: 75-lb. clean
Women: 55-lb. clean

Lala Huerta of CrossFit Hype