ring the bell

Team scoop from the update show…

**Announcements**

• CROSSFIT GAMES START THURSDAY!  Click here for how to watch!

CROSSFIT

S&P Cycle:  squat – PULL – press – pull – off

A. bench press: Find 3RM for the day

B. 27-21-15-9 rep rounds for time:

• ring dips
• SA KB snatch per side (53/35)

C. 50 reps ab wheel

CSPORT

A. Against a 7 min clock:

• 1k row
• AMRAP burpees with time remaining

B. Against a 7 min clock:

• 50 cal airbike
• AMRAP double unders with time remaining

C. Against a 7 min clock:

• block run
• AMRAP pullups with time remaining

D. Against a 7 min clock:

• 75 wall balls
• plank hold with time remaining

OTB (outside the box: jump rope + bodyweight only)

*see RPM mainsite training page