“HotShots 19” Hero WOD
6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run
Nineteen City of Prescott (Arizona, USA) firefighters, members of the
Granite Mountain Hotshots firefighting team, tragically lost their lives on
June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning
two days prior. It was the deadliest wildfire in Arizona’s history.
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 5min Bike or Row – build in pace Pigeon stretch x 30s/ea Couch stretch x :30s/ea + 3 sets: 25 Band glute bridges 10 groiner with rotation 3 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 6 DB…
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (8 Rounds for weight) Every :90s x 8 2 Clean and Jerks build in load with good…
CrossFit One World – Hype Hitters
