Ready to rock.
**Announcements, etc…”
- Hook up your friends and get a rope! This month, you can gift your friends and family a free month of Membership, and in return we’ll hook you up with a FREE new rope as a thank you!
- NEW DATE for RPM Member discount day! Got some more shopping to do? Well, NEXT Monday, Dec 18th, we’re bringing back the 20% OFF special for YOU, our awesome members! Visit our main site shop to check out all the goods! rpmtraining.com
CROSSFIT
S&P Cycle: squat – pull – press – pull – OFF
“12.5”
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65)
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
CSPORT
A. AMRAP in 10 min:
- 20 cal airbike
- 15 burpees
(15 weighted situps + 90 sec plank)
B. AMRAP in 10 min:
- 200m run
- 30 squats
(15 weighted situps + 90 sec plank)
C. AMRAP in 10 min:
- 50 double-unders
- 20 jumping pullups
(15 weighted situps + 90 sec plank)
Class WOD
12.5 = min 1-4 @ 70 reps RX, min 5-8 @ 37 reps
Total reps = 107