Snatch Pull + Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3x AMRAP 4 mins: Double Unders, Hang Power Snatches and Lateral Burpees
For 3 cycles:
AMRAP in 4 mins of:
30 Double Unders
15 Hang Power Snatches (75#/55#)
9 Lateral Burpee (Over Barbell)
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
Photos by @robcwilson
Bob T. hitting the Burgener Warm-up. You’re never good enough to not work the mechanics, footwork, and timing with a PVC and then a bar before throwing weight on.
Our Red, White and Blue shirts and tanks are here! Pick yours up on Tuesday. Be ready for the 4th.
If you are going to the Snoqualmie Ridge Fireworks on the 4th show then wear your SRCF Patriotic shirt.
4th of July Schedule:
- 9:30 class
- 10:30 class
- All other class times cancelled that day (rest of week are normal hours)
- No sign ups, just show up!
WOD is “Lumberjack 20” or “Team Lumberjack 30” (30 reps each exercise).
History of the Endurance Event at the CrossFit Games