Is it the weekend yet?! – Peanut
Announcements:
3 Days to get to 10000 Jumps! Finish Strong
Sept – RPM 10K Challenge Register Here –> https://rpmtraining.com/10k-challenge/
October 12 – Inaugural RPM Fall Classic Golf Tournament Benefiting the Iron Compass Initiative
Register at the front desk, as well as more information.
CROSSFIT
S&P Cycle: squat – pull –PRESS–pull– off
A. Squat Clean Thruster
EMOM X 10
1-3 3 Squat Clean Thrusters
4-6 2 Squat Clean Thrusters
7-10 1 Squat Clean Thruster
B. 11.3
AMRAP in 5 min:
squat clean & jerk (165/110, 135/75)
+
500 double-unders for time
at the start, and the top of every minute, perform 5 burpees
*15 min cap
A. 4 rounds at full effort
250m row
15 KBS
B. 4 rounds at full effort
200m run
10 burpees
*rest 1 min bt rounds
C. 4 rounds
max L-sit
10 ab wheels
40 bicycle situps
*rest as needed bt rounds