Announcements:
Get your jump on all month!!
Sept – RPM 10K Challenge Register Here –> https://rpmtraining.com/10k-challenge/
CROSSFIT
S&P Cycle: squat – PULL –press–pull– off
A. 1 Snatch Pull + Power Snatch + Snatch
Every :90 for 3 cycles
1 @ 60%
1 @ 65%
1 @ 70%
Increase 5-10# per cycle
B. For time:
1k row
+
5 rounds of…
12/9 C2B pullups
20ft handstand walk
+
800m run
CSPORT
3 rounds for time or 45 min
60 lunges
100m run
50 situps
100m run
40 squats
100m run
30 cal row
100m run
20 dips
100m run
10 burpees
100m run
Class WOD
A: 145
B: 17:15