Front Squat 3-3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Double Unders, Handstand Push-ups and Front Squats
5 rounds for time of:
30 Double Unders
7 Handstand Push-ups
9 Front Squats (135#/95#)
Photo by @robcwilson
Update Show: Team Series, Week 1 Events
Events:
Sam’s Memorial WOD will be this Saturday 9/10. Please sign up for your start time in the gym. If you miss signing up don’t worry we will accommodate you but we prefer you choose a time to better manage each wave. There are 12 sign up spots for each class time.
Class times for “Saimo”:
- 0830
- 0930
- 1030
- 1130
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.