Weighted Pull Up 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Strict Handstand Push-ups, Pull-ups and Burpee Box Jumps
Complete as many rounds as possible in 16 mins of:
3 Strict Handstand Push-ups
6 Pull-ups
9 Burpee Box Jumps (24″/20″)
Photo by @robcwilson
The Preorder for the “Saimo” shirt ends this Thursday. Please see the post at this link for more info on the shirt design and how to order.
Choose from men’s T’s (American Apparel 50/50 Black T’s) and women’s T’s and Tanks (Next Level Black 50/50 T-shirts and Black Tri-blend Racerback tanks – loose and Bella Canvas Black Racerback tanks – tight). Cost is $20. For anyone ordering outside the gym we will post how to contact us to pay via PayPal or bring money by the gym. Shirts will need to be picked up in the gym and must be paid for before getting the shirt.
Each shirt/tank top sold we will donate $5 to the Saimo family, the rest will go to cover the production costs. We will make no money from it. The money raised will not be much, but will hopefully help the Saimo family. Anyone wishing to donate more is certainly welcome to and we will ensure it gets to them. For SRCF members the preorder is posted in our FaceBook group.
The CrossFit Games: 2016 Highlights
Drug suspensions of Masters and a Team athlete from the Games: