Tony on that Clean Complex.
Announcements etc…
- The 10K Challenge WEEK THREE! It’s not too late to sign up. Goal is to do 10,000 double unders or single unders in 30 days! It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process! Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!
CROSSFIT
S&P Cycle: squat – pull – PRESS – pull – off
A. jerk: to a heavy single
B. For time:
40 toes to bar
40 hang squat snatch (95/65)
40 box jumps (30/24)
40 push press (95/65)
40 burpees
CSPORT
A. AMRAP in 20 min
Big block run or 1 mile row buy in
+
AMRAP with time remaining:
3, 6, 9, 12, 15…
Pull ups
KBS
Bench press
100m run or row each round
B. AMRAP in 20 min
Big block run or 1 mile row buy in
+
AMRAP with time remaining:
3, 6, 9, 12, 15…
Thrusters
Box jumps
Ab wheels
100m run or row each round