9-7-20 Hotshots 19

6
Sep

9-7-20 Hotshots 19

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400M Run

then

30sec ea:

Jumping Jacks

Leg Swings, 15 seconds each

Active Spiderman

Active Samson

Glute Bridges

Scap Pushups

Air Squats

Pushup to Down Dog

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Metcon (Time)

6 Rounds for Time of:

• 30 Squats

• 19 Power Cleans,135#

• 7 Strict Pull-ups

• 400m Run

Intermediate Option

6 Rounds for Time of:

• 30 Air Squats

• 19 Power Cleans (115/75#)

• 3 Strict Pull-Ups

• 400m Run

Novice Option

4 Rounds for Time of:

• 15 Air Squats

• 10 Power Cleans (75/55 lb)

• 5 Ring Rows

• 400m 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.

In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).

This workout was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 31, 2013 (130831). CrossFit established a fundraiser through its foundation and raised money for the families of the lost heroes.