back to cali

Sticky Post By Josh Rogers On October 12, 2017 With 3 Comments

Puttin in work.

**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. bench press: 10-8-6-4-2; rest as needed

B. For time:

then 5 rounds of

then finish with

CSPORT

A. TABATA x 8 rounds at each
(no alternating)
Rower or air bike
Thrusters
Push ups

B. AMRAP in 20 min
400m run
20 DB pwr clean
20 GHD situps
40 double-unders

Comments are closed.