Dream Team tank sighting… if you don’t know, ask Chelsea. :)
**Announcements**
- OCT 6th Anniversary party! On Friday, Oct 6th, we’re gonna celebrate the 1 year anniversary of RPM Training. No workouts for this one either… Just food, drink, and not being sweaty while we hang out for once. Mark your calendars!
- Oct. 28th Ghost Pumps intergym comp: 2 person teams, all levels welcome, & costumes MANDATORY!
CROSSFIT
S&P Cycle: squat – pull – PRESS – pull – off
A. 3-5 strict HSPUs EMOM for 12 min (add a deficit if possible)
B. 100 burpees for time
- at the start, and EMOM thereafter, perform 4 deadlifts (315/215 – 12 min cap)
CSPORT
A. EMOM x 8 min
15 seated OH press (from the floor)
AMRAP renegade rows with time left each min
B. EMOM x 8 min
15 KBS
AMRAP box jumps with time left each min
C. 30-20-10
cal row
level changes
pullups (scale to JPUs, no bands today)
400m run each round
D. 400m sled push
*complete segments A-D in any order.