(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

WARM-UP

1 Round

100m Run

8 Lunges

8 Barbell RDL

8 Barbell Hang High Pull

8 Barbell Hang Muscle Clean

HOTSHOT 19

TEAM OF 2

6 rounds for time of:

30 Air Squats

19 Power Cleans, 135/95 95/65

7 Strict Pull-ups

Run, 400 m

*scale run as needed

As a team of 2 complete for time. Alternate work and rest for all reps, except run 400m each round together as a team. Hotshots 19 is a Hero WOD in honor of 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.