CrossFit Carolina Beach – CrossFit
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.
Warm-up
A: Warm-up (No Measure)
3 Rounds of:
5 Power Cleans
5 Romanian Deadlifts
5 Front Squats
5 Banded Glute Bridges
*Set-up pull-up scaling between rounds + 3-5 reps
Metcon
B: Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
L3: (115, 75) (5 Strict Pull-ups per round)
L2: (95, 65) (7 Band Assisted Pull-ups per round)
L1: (75, 55) (10 Ring Rows per round)
*No time cap
Accessory Work
C: Warm-up (No Measure)
Banded Pull-through: 4 x 25. Rest 60s.
– sumo stance