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**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. EMOM for 13 min
- min 1-4: 3 snatches
- min 5-7: 2 snatches
- min 8-13: 1 snatch
B. 5 rounds for time:
- 13 cal row
- 13 DB snatches (50/35)
- 13 burpees
CSPORT
A. 1 min @ each x 3 rounds
Sit ups
Plank
Walking lunges
B. 21, 18, 15, 12, 9 , 6, 3:
Bench Press
JPU
Goblet squats
C. 21, 18, 15, 9, 6, 3:
Burpees
Cal air bike
KBS
CLAss WOD
A: 95/115/135/155/175
B: 14:06
Class
115/135/155 failed
16:40 Rx