Muscles up

Air squat meeting.

**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. clean & jerk: 1RM

B. For time:

• 30 man makers (40/25)

then 5 rounds of:

• 5-4-3-2-1 muscle-ups
• 40 UB double-unders

CSPORT

A. AMRAP TGU in 3 min

B. AMRAP in 10 min
8-10-12-14… lunges
8-10-12-14… push ups
100m run

C. 50-40-30-20-10
mtn climbers
sit ups
double unders

D. 3 rounds:
15 bench press
15 single arm DB row each arm
400m row