Labor Day: Hotshots 19

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 Row or Bike

then…

2 Rounds:

10 Kipping Swings

10 Pushups

10 Cossack Squats

5-10 Power Cleans (empty bar rd. 1, light on rd. 2)

Optional Warmup (No Measure)

Crossover Symmetry Activation

Then…

Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, AZ.

Hotshots 19 honors the memory of these 19 heroes:

– Eric Marsh, 43, Superintendent

– Andrew Ashcroft, 29

– Robert Caldwell, 23

– Travis Carter, 31

– Dustin Deford, 24

– Christopher MacKenzie, 30

– Grant McKee, 21

– Sean Misner, 26

– Scott Norris, 28

– Wade Parker, 22

– John Percin, 24

– Anthony Rose, 23

– Jesse Steed, 36

– Joe Thurston, 32

– Travis Turbyfill, 27

– William Warneke, 25

– Clayton Whitted, 28

– Kevin Woyjeck, 21

– Garret Zuppiger, 27

Check out their story here:

https://www.firerescue1.com/yarnell-hill/articles/granite-mountain-hotshots-the-firefighting-team-that-died-battling-the-yarnell-hill-fire-Ot1BJ3uUG8US1wkI/

Also, there is a movie about their story:

“Only the Brave”

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