/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php HOTSHOTS 19 | CrossFit of Fremont

 

Please remember that we will only have one class tomorrow for the holiday at 9 am with one hour of open gym following it at 10 am.

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HOTSHOTS 19 (HERO WOD)

Nineteen City of Prescott (Arizona) 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 earlier. It was the deadliest wildfire in Arizona’s history.

Support the families of the fallen hotshots at hotshots.crossfit.com

This workout was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 31, 2013 (130831).

  • 6 Rounds For Time
  • 30 Air Squats
  • 19 Power Cleans (135/95 lb)
  • 7 Strict Pull-Ups
  • 400 meter 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
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