It’s baaaaack….
**Announcements**
- RPM 10k Challenge Returns! 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. Stay tuned for more info!
- Oct. 28th Ghost Pumps intergym comp: 2 person teams, all levels welcome, & costumes MANDATORY!
CROSSFIT
S&P Cycle: squat – pull – press – PULL – off
A. hang snatch: 1RM
B. For time:
15-12-9
- burpees
- power snatch (115/75)
21-15-9
- GHD situps
- cal row
*no rest between couplets
CSPORT
A. 4 sets:
10 bench press
10 single arm DB row each side
B. 4 sets:
10 DB front squats
10 squat jumps
rest 1 min
C. 30-20-10
KB high pull
weighted sit ups
burpees
+400m run each round
Class wod
A. 175 PR
B. 14:08 Rx
Class WOD
A: 155
B: 13:27 rxd
Class WOD
A: 185#
B: 12:04 Rx