Announcements:
October 12 – Inaugural RPM Fall Classic Golf Tournament Benefiting the Iron Compass Initiative
Register at the front desk, as well as more information. Tourney fee due on Wednesday 10/10
CROSSFIT
S&P Cycle: squat -pull–press–pull– OFF
A. In a 45 min window, complete:
100 cal airbike or row
+
2 mile run
+
400 double-unders
*You may start with either the run or the bike, but you must finish with the double-unders. If you can’t finish everything within the time window, just get as far as you can.
CSPORT
A. 30-20-10
wall balls
KBS
wall balls
KBS
400m run
B. 30-20-10
weighted step ups
weighted sit ups
400m run
C. 30-20-10
body rows
knees 2 elbows
400m run
D. 30-20-10
bench press
level changes