round em up

Walk this way.

**Announcements**

• OCT 6th Anniversary party!  On Friday, Oct 6th, we’re gonna celebrate the 1 year anniversary of RPM Training.  No workouts for this one either…  Just food, drink, and not being sweaty while we hang out for once.  Mark your calendars!
• Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

CROSSFIT

S&P Cycle: squat – pull – press – PULL – off

A. 1 snatch EMOM for 10 min

B. 3 rounds for time:

• 25 pullups
• 500m row
• 50 walking lunges
• 400m run

CSPORT

A. 4 sets:
30 sec plank
30 sec L side plank
30 sec R side plank

B. For time:
30 DB hang pwr clean to OH
60 air squats
40 cal air bike

C. For time:
30 box jumps
60 sit ups
1k row

D. For time:
30 pull ups
60 lunges
Block run