EMOM 10 Minutes
3 Front Squats
Work up from 50% to 80%
Tabata:
Push Ups
Sit Ups
KB Swings
Row (Cal)
*Do 6 sets of each exercise for :20 sec on :10 sec rest. Do all 6 intervals on each exercise before rotating to the next. Score is total reps completed.
Support the families of the fallen Hotshots
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.
We will do the WOD during our normally scheduled WODs on Saturday. Please visit the site and MAKE A DONATION.
“Hotshots 19”
6 Rounds For Time:
30 Squats
19 Power Clean 135/95
7 Strict Pull Ups
400m Run
As always, scale appropriately.
