Odds and ends

Cruisin through the week like…

**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.  power clean: 1RM

B.  4 rounds, each against a 3 min clock:

Rds 1 & 3

• 400m run
• AMRAP pullups with time remaining

Rds 2 & 4

• 500m row
• AMRAP box jumps with time remaining (24/20)

*rest 3 min bt rounds

CSPORT

A. EMOM x 10 min

• ODD: 12 Box Jumps
• EVEN: 12 DB Hang Clean to OH

B. EMOM x 10 min

• ODD: 15 KBS
• EVEN: 150/100m Row

B. AMRAP in 8 min

• 400m Run “buy-in”

then with the remaining time:

• 10 K2E
• 10 Push Ups
• 10 Ball Slams