12.3

Jump anywhere this month, and shoot for 10,000 jumps!  Register for the 10K challenge here!

**Announcements**

• RPM 10k Challenge starts TODAY!  Join us on our quest to get people moving by challenging yourself (and your friends) to complete 10,000 jumps during the month of November.  Click here to register!

CROSSFIT

S&P Cycle: squat – pull – press – PULL – off

“12.3”

18 min AMRAP

• 15 box jumps
• 12 push press (115/75)
• 9 toes to bar

*Remember to stay on pace for that 10k jumps this month, you’ll want to do 300 each day.

CSPORT

A. 8 min running clock:

• On the rower: 1 min HARD / 1 min easy

B. 8 min running clock:

• 1st 4 min: 40 sec hard on the assault bike / 20 sec rest
• last 4 min: 40 sec jump rope / 20 sec rest  (count these towards your 10k challenge!)

C. 8 min running clock:

• 1st 4 min: 30 sec max burpees / 30 sec rest
• last 4 min: 30 sec max pullups / 30 sec rest

D. 10 min running clock:

• 3 min plank hold
• 2 min max air squats
• 3 min max pushups
• 2 min max air squats