September 11, 2018 Josh Rogers

A good day for some sprints

 

 

Announcements:

Get your jump on all month!!

Sept – RPM 10K Challenge Register Here –>  https://rpmtraining.com/10k-challenge/

Sept 15th 10 AM on… The Half Way Bash! Bring a friend, come hang out! Alot of double unders, food, beverages, giveaways, and more…

RSVP HERE

 

 

CROSSFIT

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

 A.  Power Clean + Hang Squat Clean
 Every :90 for 12 minutes 1+1
 B. AMRAP in 6 min:
200m row
15 air squats
AMRAP in 6 min:
5 burpees
5 toes to bar*rest ~ 6 min bt efforts, and you can do them in either order.

CSPORT

 

A. 3 rounds:
21-15-9 seated OH press
21-15-9 DB DL
400m run

B. 3 rounds:
21-15-9 Rev Lunges off riser (per leg)
21-15-9 OHS
20 cal airbike

C. 3 rounds:
21-15-9 cal row
21-15-9 GHD sit ups
400m run

D. 3 rounds
21-15-9 toes through rings
21-15-9 clapping push ups
20 cal airbike

 

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