WOD: Hot Shots 19
Monday, September 7, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 100m Run 10 Scap Pullups 10 Clean Deadlifts 10 Air Squats 100m Run 10 Ring Rows 10 Muscle Cleans 10 Squat Jumps 100m Run 2 x 2 Pullups 2 x 3 Power Cleans
Score type: Not Scored
Hot Shots 19
Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters
What Makes This Workout Effective
“Hot Shots 19” is one of CrossFit’s official Hero WODs, honoring the 19 members of the Granite Mountain Interagency Hotshot Crew, hosted by the Prescott Fire Department in Arizona, who lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire. It was the deadliest disaster for U.S. firefighters since September 11, 2001.
Six rounds of squats, heavy power cleans, strict pull-ups and a 400-meter run add up to a long, demanding session. Pace the cleans — 19 reps at 135/95 lb, six times over, will humble anyone who goes out too hot in round one. Take a moment before you start to remember why you’re doing it.
In Memory Of
Andrew Ashcraft · Robert Caldwell · Travis Carter · Dustin DeFord · Christopher MacKenzie · Eric Marsh · Grant McKee · Sean Misner · Scott Norris · Wade Parker · John Percin Jr. · Anthony Rose · Jesse Steed · Joe Thurston · Travis Turbyfill · William “Billy” Warneke · Clayton Whitted · Kevin Woyjeck · Garret Zuppiger
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Clean, Pull-Up as prescribed |
| Intermediate | Power clean at 65% of prescribed load; Banded pull-ups — same rep count |
| Beginner | Hang power clean at empty bar; Ring rows at 45° angle — same rep count |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: What’s the best strategy for pacing Clean in a For Time?
A: Start slower than you think you need to. In a For Time, athletes who red-line early on Clean spend the back half fighting to recover. Pick a rep scheme you can hold every round — a consistent 10 rounds beats 14 rounds then a collapse.
Q: Can I scale Clean and Pull-Up if I’m not able to do them as Rx?
A: Absolutely. See the Scaling Options table above. Our coaches can walk you through the right modification before class starts — the scaled version trains the same stimulus.
Q: Is this workout good for beginners?
A: Yes. Tell your coach you’re new and they’ll walk you through every movement. Every workout at MYO is designed to be scalable from day one.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136