Monday September 7th

ONLY 2 CLASS TIMES TODAY. 8am, 9am
DO THIS WORKOUT SOLO OR WITH A PARTNER
If you are going partner, split the work but run together.

The "Hotshots 19" workout is a CrossFit Hero WOD created to honor the 19 members of the Granite Mountain Hotshots firefighting crew who tragically died on June 30, 2013, while battling the Yarnell Hill Fire in Arizona.

Warm up
200M run
Then
2 Rounds — steady pace
10 Air Squats
8 Empty-Bar Deadlifts
6 Empty-Bar Hang Power Cleans
6 empty bar power cleans from the floor
3–5 Strict Pull-Ups (banded/ring rows as needed)
*add weight second round
Take an additional 3 or 4 minutes to build to your clean then when are starting.

Hotshots 19- 40 minute cap

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

‍

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

Intermediate Option Level 2
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

‍