ladder 55

Team rope climbs.

**Announcements**

• RPM 10k Challenge Returns!  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.  Stay tuned for more info!
• Fitness Wave body composition testing truck is back Oct. 24th:  click here to register!
• Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

CROSSFIT

S&P Cycle: squat – pull – PRESS – pull – off

A. strict ring dips: 3-4 reps x 5 sets; rest as needed, add weight if possible

B.  10 rounds for time:

• 1-2-3-4… 10 HSPU
• 100m run in first 5 rds, 200m run in last 5 rds

C. 50 ab wheel reps for quality

CSPORT

A. AMRAP in 12 min
500m row
30 wall balls
30 box jumps

B. AMRAP in 12 min
15 cal air bike
15 pullups
30 sit ups

C. AMRAP in 12 min
400m run
30 KBS
6 TGUs