30 minutes to find 3 rep max of Front Squat.
Athletes may warmup as necessary, but may not use a loaded barbell during warmup. Athletes can set weights near their lifting stations, however, no weight will be put on bars until after time has started. Athletes must be standing in front of their bars at the beginning of the workout. After 3-2-1 GO! when the clock starts athletes may begin loading their bars and begin lifting. Athletes must come past parallel on each squat and stand each lift to full hip and knee extension. A trainer must be present for all three squats to verify depth and extension. There can be no question about whether the athlete has met depth; if the rep is questionable then it does not count. Athletes may drop the bar after full extension of the third and final lift. Athletes must request a trainer to watch the lift to ensure legitimacy. Athletes may request the trainer to verify a legitimate scored lift as many times as desired during the 30 minutes. Best 3RM completed and verified during the 30 minutes may be reported for score. Report lift (in pounds) and trainer that verified the lift to the comments here by 7PM on Sunday. This is the only accepted reporting mechanism.
Come out and join us for some local CrossFit fun at the Affiliate Throwdown with CFHSV on January 29th.