Shane showing efficiency on his air squats…
Announcements:
Get your jump on all month!!
Sept – RPM 10K Challenge Register Here –> https://rpmtraining.com/10k-challenge/
Sept 15th 10 AM on… The Half Way Bash! Bring a friend, come hang out! Alot of double unders, food,
beverages, giveaways, and more…
9/15 – Saturday 9:30am & Barbell Class cancelled for Saturday. Sorry for the
inconvenience crew!
CROSSFIT
S&P Cycle: squat – pull–press–pull– OFF
EMOM for 16 min:
EVEN: 1-3 muscle-ups (UB)
ODD: 3 wall climbs
+
“Jackie”
For time:
1k row
50 thrusters (empty bar)
30 pullups
AMRAP in 40 min
800m row *
30 OH plate lunges
20 pull ups
10 burpees
800m run *
30 wall balls
20 push ups
10 box jumps
*sub 1500 m C2 bike if not available
Class WOD
A: 3 wall climbs & 2 MU’s
B: 9:42
Jackie 6:49 Rx