SATURDAY 180908

CONDITIONING:

Coaches Choice 

WORK CAPACITY:

"Hotshots 19"

6 Rounds for time:

30 Squats 

19 Power Cleans (135/95)

7 Strict Pull-ups

Run 400 meters 

Nineteen City of Prescott (Arizona) 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 earlier. It was the deadliest wildfire in Arizona's history.

MONDAY 180903

foundation-saved-by-the-barbell-workout.jpg

CONDITIONING:

Run 800 meters or Row 1000 meters 

WORK CAPACITY:

"Saved by the Barbell"

3 Rounds for max reps of:

1 minute of Burpees

1 minute of Wall-Balls (20/14)

1 minute of Deadlifts (115/75)

1 minute of Med-ball Sit-ups

1 minute of Hang Power Cleans (115/75)

Rest 1 minute 

*Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere.*