Weekend hangout.
**Announcements**
- Oct. 28th Ghost Pumps intergym comp: 2 person teams, all levels welcome, & costumes MANDATORY!
CROSSFIT
S&P Cycle: squat – pull – press – pull – OFF
“11.5”
AMRAP in 7 min:
- 3-6-9-12… thrusters (100/65)
- 3-6-9-12… C2B pullups
CSPORT
A. 3 sets:
15 DB Skull crushers
20 Renegade rows
B. 3 sets:
15 Ring Rows
10 ab wheels
C. For time:
block run
+
4 rounds:
15 box jumps
15 wall balls
25 sit ups
25 DUs
+
block run