Lifting: Squat Snatches and Overhead Squats
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
3 RFT: Overhead Squats, Double Unders and Bar Muscle Ups
3 rounds for time of:
10 Overhead Squats (135#/95#)
50 Double Unders
5 Bar Muscle Ups
Photo by @robcwilson
Events:
Saturday 10/24 SRCF Halloween Costume Party:
Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Evite is posted to the Facebook group so please click on it and RSVP if you didn’t see it in your email.
Saturday 10/31 SRCF “Frankenchipper” WOD:
On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.
“Dissecting the Squat” – CrossFit Journal [article]