Alt EMOM 10 mins: Strict Pull-ups and Toes-to-bars
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
10 Toes-to-bars
3 RFT: Double Unders, Wall Balls, Ball Slams, and Box Jumps
3 rounds for time of:
20 Double Unders
21 Wall Balls (20#/14#)
20 Double Unders
15 Ball Slams (30#/20#)
20 Double Unders
9 Box Jumps (30″/24″)
Photo by @robcwilson
Useful article for everyone to read, not just a new CrossFitter.
Events:
Sam’s Memorial WOD will be on Saturday 9/10. Mark your calendars. Times are TBD, stay tuned for more details as we finalize them. Expect that there will be multiple start times available on Saturday morning to sign up for.
The workout is below:
“Saimo”
As many rounds as possible in 21 minutes of:
200m Run With Medicine Ball (20#/14#)
20 Wall Balls (20#/14#)
8 Deadlifts (275#/185#)
1 20 ft. Rope Climb
Post total rounds.
In memory of Sam Saimo, 21, of Snoqualmie, WA, who died on August 20, 2016. Sam was a beloved member of SnoRidge CrossFit. He is survived by his parents, Dan and Jeannie; brother Will; and sister Julia. With heavy hearts we offer our prayers and condolences to his family, friends and loved ones.
Carrying the ball signifies carrying Sam with you. Do not put him down. He loved running, heavy deadlifts and rope climbs. Climbing to 20 feet puts you a little closer to him.