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. 2 power clean & jerks EMOM for 15 min
B. 1 min row sprint for max distance x 5; rest 3-4 min
*complete 90 sec plank hold during each rest period
A. AMRAP in 7 min
200m run Buy in
then AMRAP w/time left
10 lunges per leg off riser
10 plyo-push ups
10 air squats
B. AMRAP in 7 min
300m row Buy in
then AMRAP w/time left
20 sit ups
15 push press
10 knees 2 elbows
C. AMRAP in 7 min
20 cal airbike Buy in
then AMRAP w/time left
30 double unders
15 KB high pull
10 back ext
D. AMRAP in 7 min
500m C2 bike buy in
then AMRAP w/ time left
15 bench press
10 box jumps
5 burpees
***rest 3 min bt A B C D, during that time complete a 90 sec plank****
Class WOD
A: 215
Skipped part B
100 cal assault bike = 6:43
1000 M ski = 4:08