“Fran”

21-15-9 reps for time of:
Thrusters, 42.5kg (30kg)
Pull-ups

Or

“Heavy Fran”

15-12-9 Reps for time of:
Thrusters, 60kg (42.5kg)
Weighted pull-ups, 20kg (12.5kg) dumbbell

(Andrew 2.45 rxd “Fran”)

Post load and time to comments.

A) Weighted bar dip
3-2-1-1

B) Bench press
3-2-1-1

C) Turkish get-up
3-2-1-1

No superset.

Post loads for working sets to comments.

A) 20mins to work on a skill/weakness.

-Come in prepared.

B) Amrap in 7mins of:
Row 200m
50 Double unders

Post rounds and reps completed to comments.

On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Through the amazing generosity of the CrossFit community, the CrossFit Foundation has raised a total of $336,632.50 (as of the four-year anniversary of the tragedy) to support the families of these lost heroes. We thank every affiliate and individual who participated in the HotShots 19 memorial workout and contributed support – 100% of your donations were distributed to the HotShots families.
HAPPY BIRTHDAY HAYLEY!!

“Hotshots 19”

Individually or in pairs complete the following,

6 rounds for time of:
30 Squats
19 Power cleans
7 Strict pull-ups
Run 400 meters

Men: 60kg
Women: 42.5kg

-Only one athlete works at one time, except for the run.
-Both athletes cover the distance in the run.
-Partition reps however between pairs.

Post load and time to comments.

10 rounds for time of:
7 Sumo deadlift high pull
7 Front squat
7 Push jerk

Men: 42.5kg
Women: 30kg

-One bar, one load per person.

Post load and time to comments.

Back squat
2-2-2-2-2-2-2-2-2-2

-From the racks.

Post loads for working sets to comments.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

“Randy”

For time:
75 Snatches, 35kg (25kg)

Post load and time to comments.