CrossFit WOD for Tuesday 7-4-2017

WOD

Jul 3, 2017

All early AM and afternoon classes are cancelled. Home workout below. Enjoy the day off and Happy 4th of July!

Warm Up

200m Run, 10 Squats, 10 Ring Rows, 30s Pigeon each side, 10 Cherry Pickers then warm up your clean (Scale accordingly so that you can do the 19 in multiples of 5-6. If you have to super single each one, it’s too heavy today)

METCON- Hot Shots 19 WOD – 6 RFT (50 min cap):

  • 30 Air Squats
  • 19 Power Cleans (135/95)
  • 7 Strict Pull Ups
  • 400m Run

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, AZ. This is there Hero WOD.

HOME WOD:

27-21-15-9-3
Burpees
Air Squats
Pike Push Ups/HSPU
Bicycles 2ct
*200m Run after each round

 

“Stick to the basics. And when you feel like you’ve mastered them, it’s time to start over again. This time paying closer attention.”

– Coach Glassman