October 1, 2018 Steven Barnes

Dirty Dozen

Sympathy Weight…

Announcements:

October 12 – Inaugural RPM Fall Classic Golf Tournament Benefiting the Iron Compass Initiative

Register at the front desk, as well as more information.

CROSSFIT

S&P Cycle: SQUAT – pull –press–pull– off

A. Back Squats

5 sets of 3 at 85% +

B. AMRAP in 12 min:

12 thrusters (95/65)
12 toes to bar

 

CSPORT

A. 3 rounds:

15 pullups
1 min row sprint
15 KBS
1 min bike sprint
15 wtd squats
1 min 20 yd shuttle run

B. 3 rounds:

15 GHD situps
1 min burpees
15 ab wheel
1 min box jumps
15 hollow rocks
1 min speed step

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