September 13, 2018 Josh Rogers

Hello Jackie

 

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…

RSVP
HERE

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

CSPORT

 

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

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