11.5 carnage.
**Announcements**
- Oct. 28th Ghost Pumps intergym comp: 2 person teams, all levels welcome, & costumes MANDATORY!
CROSSFIT
S&P Cycle: squat – PULL – press – pull – off
A. 1 heavy deadlift EMOM for 15 min
B. 3 rounds for time:
- 400m run
- 21 KBS (53/35)
- 12 box jump-overs (24/20, no touching top of box for RX)
CSPORT
A. Big block run or 1500m row
A. 10 rounds
5 pullups
10 push press
12 situps
Big block run or 1500m row
B. 10 rounds
5 burpees
10 KBS
12 air squats
Class WOD
A: 405# + blue band
B: 15:40 (subbed 40 cals assault bike for run, box jumps were rx)