​Monday 30 April

​20 minute AMRAP

5 dumbbell thrusters R @ 22.5/16kg
5 dumbbell thrusters L  @ 22.5/16kg
​15 pullups
20 box jumps @ 24/20"

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. 


6 Rounds For Time

• 30 Air Squats
• 19 Power Cleans (60/42.5kg)
• 7 Strict Pull-Ups
• 400 meter Run

Tuesday 24 April
​
8 rounds

8 Front rack lunge @ 42.5/30kg
8 shoulder to overhead
8 toes to bar / 10 knee raises
(if hands are bad, sub for 12 abmat sit ups)

Rx cap = 14 mins
Full cap = 20 mins​

Monday 23 April 

3 rounds for time of:
400-meter run
40 abmat sit ups
15 deadlifts @ 40%

​

Friday 20 April 

​7 rounds of:
3 power cleans @ 80/60kg
3 ring muscle-ups
// 5 chest to bar
// 8 pullups

Thursday 19 April
​50-40-30-20-10 reps for time of:
Sit ups
Kettlebell swings @ 24/16kg

​

Wednesday 18 April

WOTAN WEDNESDAY

ODIN'S REVENGE

3 rounds for time of:
30 dumbell snatches @ 22.5/16kg, ALT
30 target burpees
Run 800m/Row 1km/Bike 2km

Try to do one round of each cardio machine/element.
No cap, 40 minute option to stop. 

Tuesday 17 April 

Complete as many rounds as possible in 20 minutes of:
- 3 rounds of CINDY:
5 pull-ups
10 push-ups
15 squats

- THEN 500M ROW