17.5

All the way up.

**ANNOUNCEMENTS**

• THE OPEN: Want to know a good way to kick your training up a notch?   Yep, you got it… register for the OPEN!  Remember, this is designed to be inclusive.  There are Rx, scaled, masters, and teen divisions.  Something for everyone!  We currently have 24 people signed up.  I would like to double that before the end of the week, so let’s get busy y’all!  It’s all kicks off this Thursday and you can register for it HERE!  Be sure and choose “CrossFit Cadence” as your affiliate and “RPM Training” as your team!
• FRIDAY NIGHT LIGHTS:  This year, our official OPEN house parties will be on Friday evenings for the first 4 weeks.  You’ll still be able to complete them over the weekend if Friday doesn’t work for you, but if you want a little extra fanfare and fun, get in on Fridays at 6pm!

CROSSFIT

S&P Cycle: On hiatus until after the OPEN

“17.5”

10 rounds for time:

• 9 thrusters (95/65)
• 35 double unders

CSPORT

A. 3 sets for quality:

• 10 pushups @ 30X1
• 10 body rows @ 30X1

B. 3 sets AFAP:

• 15 DB push press
• 15 KBS

C. 3 sets for quality:

• 12 rev lunges Rt leg @ 30X1
• 12 rev lunges Lt leg @ 30X1
• 10 back extensions @ 2011

D.  3 sets AFAP:

• 25 squats
• 200 m run

E.  3 sets for quality

• 10 ab wheel
• 10 hollow rocks