View Larger Image CrossFit WOD, July 2, 2018 07/02/2018 Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run 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 By admin|2018-07-02T16:53:57-04:00July 2nd, 2018|WOD|0 Comments Share This Story, Choose Your Platform! FacebookTwitterReddit Related Posts CrossFit WOD, May 8, 2019 CrossFit WOD, May 8, 2019 May 8th, 2019 | 0 Comments CrossFit WOD, May 7, 2019 CrossFit WOD, May 7, 2019 May 7th, 2019 | 0 Comments CrossFit WOD, May 6, 2019 CrossFit WOD, May 6, 2019 May 6th, 2019 | 0 Comments CrossFit WOD, May 4, 2019 CrossFit WOD, May 4, 2019 May 4th, 2019 | 0 Comments CrossFit WOD, May 3, 2019 CrossFit WOD, May 3, 2019 May 3rd, 2019 | 0 Comments
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