October 10, 2017 Josh Rogers

Two things

That wall ball life.

 

 

**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.  OHS: 5-5-5-5; rest as needed

B. For time:

  • 100 burpee pullups
  • 100 abmat situps

 

 

CSPORT

A. hollow rock: 10s work/10s rest x 6 rounds

B. max situps in 2:00; must be unbroken – if you break/pause, you’re done

C. AMRAP in 30 min:

  • 400m run
  • 10 box jumps
  • 20 pullups
  • 30 lunges
  • 400m row
  • 10 burpees
  • 20 pushups
  • 30 squats

*run/row are interchangeable

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