October 5, 2017 Josh Rogers

Flying south

 

 

**Announcements**

  • THIS FRIDAY, OCT 6!  RPM Anniversary party – 6pm – Tacos, live music, Hapa’s Brewery, and all your favorite sweaty people not sweaty, for once.
  • 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 clean pull + 1 squat clean + 1 hang squat clean x 5; rest ~ 3 min

B.  18-12-6 rep rounds for time:

  • power snatch (135/95)
  • box jumps (30/24)

 

 

CSPORT

A. 3 sets:
30 sec superman hold
30 sec plank hold
30 sec L side plank
30 sec R side plank

B. AMRAP in 25 min
Big block run buy in
+
AMRAP with time left:
15 bench press
15 wall balls
15 burpees
15 K2E                                                                                                                                                                                          200m run

 

Comments (3)

  1. BenE

    Class wod

    A. 185 failed 205 twice on the hang clean
    B. 9:07 @135 24”box 🐔

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