Coach @stevenbarnes_ and @pistoledpete post Cascade Classic showdown.
**Announcements**
- RPM 10k Challenge starts TODAY! 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. Click here to register!
CROSSFIT
S&P Cycle: SQUAT – pull – press – pull – off
A. back squat: 3-3-3-3-3; rest as needed
B. For time:
- 100 pullups
- 100 double unders
- 100 pushups
- 100 double unders
- 100 situps
- 100 double unders
- 100 squats
CSPORT
A. AMRAP in 4 min:
burpees: 1, 2, 3, 4, 5,…. (+1)
mountain climbers: 2, 4, 6, 8, 10… (+2)
B. 15, 12, 9, 6, 3:
strict press
push ups
renegade rows each arm
C. 15, 12, 9, 6, 3:
lunges each leg
KBS
ab wheels
D. 15, 12, 9, 6, 3:
knees 2 elbows
200m row each round
Class WOD
A. DND hurt hip flexor
B. 28:10 minus squats
Class WOD
A: 185/205/225/245/265×1
B: 26:31