Alt EMOM 10 mins: Knees To Elbows and Ring Dips
Every 1 min for 10 mins, alternating between:
5 Knees To Elbows
5 Ring Dips
7 RFT: Deadlifts, Burpees and Pull-ups
7 rounds for time of:
8 Deadlifts (225#/155#)
9 Burpees
10 Pull-ups
Photo by @robcwilson
Events:
Saturday 10/31 SRCF “Frankenchipper 2.0” WOD:
On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD but this year will feature a new version of the workout which is a mash-up of different benchmark CrossFit “Girls”. Recycle your costume or borrow something from the kids or a friend, either way if you don’t wear one you will get a devilish penalty.
Next Up:
The CrossFit LiftOff is coming in Nov. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the events between 11/5 and 11/7. There will be age and weight classes and prizes in those categories from Rogue Fitness.
CrossFit Liftoff Update: October 13, 2015