Murphy looking for a spotter…
Announcements etc…
- The 10K Challenge WEEK TWO! It’s not too late to sign up. Goal is to do 10,000 double unders or single unders in 30 days! It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process! Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!
CROSSFIT
S&P Cycle: squat – press – acs – pull – OFF
Against a 30 min clock:
Buy in: 300 DUs
then AMRAP…
9 power cleans (155/105)
12 bar facing burpees
15 T2B
18 weighted abmat situps (45/25)
21 cal bike or row
24 HR pushups
CSPORT
A. AMRAP in 30 min
Big block run buy in
+
AMRAP with time remaining
10 seated OH press
15 OHS
20 Lunges
25 sit ups
300m row
B. AMRAP in 10 min
max plank hold buy in (5 min cap)
+
AMRAP with time remaining
15 side bends per side
10 ab wheels
10 glute bridges
10 good mornings-hands on hips