Hotshots 19

Six rounds for time of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters

10 rounds with a 2 minute rest in between, of any (or any combination) of:

Swim 100 meters

Run 400 meters

Row 500 meters

Bike 1000 meters

Annie

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

http://library.crossfit.com/free/pdf/CFJ_Heat_Starr5.pdf

Complete the following

20-15-10

Pull-up

Pushups

Dips

Rest 5 minutes

Repeat

Ten rounds for load and time of:

1 Clean and Jerk

5 Pull-ups

10 Push-ups

15 Squats

Power clean

Run

Swim

Row

Bike

Double-unders

Sit-ups

Pull-up

Dips

Clean and Jerk

Pull-ups

Push-ups

Squats

15 minutes of:

5 GHD sit-ups

7 Back extensions

95 pound Overhead squat, 9 reps