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
A. 245
Amrap 20 reps at 135
B. 4 Rounds + 6 Thrusters Rx
Class WOD
A: 225
B: 132 reps (5 rds + 12 thrusters)