CrossFit MontCo – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
HERO WOD
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
The Hotshots were killed when shifting winds led to a rapid swirl of fire that trapped them on a hillside while fighting the flames. The men deployed their emergency shelters, but they were unable to withstand the severe heat and smoke. The men died of burns and inhalation problems.
HERO WOD
Hotshots 19 (scaled) (Time)
5 Rounds for time of:
30 Squats
19 Kettlebell Swings
7 Burpees
400m Run