**Announcements**
- 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 high pull + 1 snatch + 1 hang snatch x 4; rest as needed
B. AMRAP in 20 min:
- 10 toes to bar
- 10 triple-unders
- 15 weighted situps (45/25)
- 30 double-unders
- 20 OH plate lunges (45/25)
- 40 speed step
CSPORT
A. 4 sets:
10 reverse lunges off a riser (each side)
10 squat jumps
400m run
B. 4 sets:
10 seated DB hammer curl to press
10 clapping push ups
400m run
C. 21,18, 15, 9, 6, 3:
Wall Balls
KBS
K2E
45 sec plank each round
400m run