When you know its Friday
Announcements:
Today Inaugural RPM Fall Classic Golf Tournament Benefiting the Iron Compass Initiative
CROSSFIT
S&P Cycle: squat -pull–PRESS–pull– off
A. EMOM x 10
3 Strict Press
B. AMRAP in 10 min:
10 back squats (65-70% 1RM)
5 muscle-ups
*scale MUs to jumping MUs, assisted MUs, or ring pullups
C. AMRAP in 10 min:
5 wall climbs
10 SA DB snatch (AHAP, 5 per side)
*rest 5 min btw B & C
*If you are doing part B as Rx’d, do that one first. Otherwise, you may do them in either order.
CSPORT
A. 5 rounds or 12 min AMRAP:
15 reps bench press
20 situps
250m row
B. 5 rounds or 12 min AMRAP:
10 pullups
15 back extensions
200m run
C. 5 rounds or 12 min AMRAP:
5 burpee box jump overs
10 thrusters
50 double unders