CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Hotshots 19

9am - "Hotshots 19"

Today's workout is dedicated to the 19 firefighters who lost their lives 6/30/2013 while fighting wild fires in Yarnell, AZ. Please click the following link if you choose to donate to the families of the fallen HOTSHOTS.    DONATE HERE

6 rounds for time

30 Squats

19 Power Cleans 135#/95#

7 Strict Pull Ups

400m run


10am - Intro to CrossFit/CFBA Barbell

High Hang Snatch + Hang Snatch - 1 + 1  x4 (start light and work up until heavy)

Mid Hang Clean + Hang Clean + Jerk - 1 + 1 + 2 x4 (start light and work up until heavy)

Overhead Squat 5x3


Comments  

 
#4 RE: Hotshots 19Robin 2013-09-01 09:44
Kayla and I did this as a team

39:30 (I used 73# and the blue&red bands for strict pull-ups)
 
 
#3 RE: Hotshots 19MonDor 2013-08-31 12:59
50:15 scaled @ 115lbs
 
 
#2 RE: Hotshots 19nadalton 2013-08-31 11:22
Team NC-34:42. We both did one round by ourselves then made the correct decision and teamed up.
 
 
#1 RE: Hotshots 19Todd 2013-08-31 10:30
Gotta love a nice long WOD.

37:29 Rx.
 

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