Workout of the day – Tuesday July 4th 2023
9am
A – In 20 min, find a 1RM snatch
B – In 20 min, find a 1RM clean & jerk
10am & 11am – Community WOD
Warm up
3 rounds:
5/side kneeling KB halo
5/side single KB thrusters
5/side single KB swings
5 ring rows
Community WOD (EVF360 & Crossfit)
Hero WOD “Hotshots 19”
6 rounds for time of:
30 air squats
19 power cleans 135/95 lbs or 19 double DB power cleans 50/35 lbs
7 strict pull-ups
400m run
On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
Time cap: 40 min
2023 07 03