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. Bench Press
10 @ 50%
5 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%
B. 3 rounds for time:
30-20-10 ring dips
30-20-10 pullups
400m run
+
60 GHD situps in as few sets as possible
CSPORT
A. 30-20-10
weighted sit ups
cal row
400m run
B. 30-20-10
seated OH press
alt. step ups
400m run
C. 30-20-10
wall balls
push ups
400m run
D. 30-20-10
alt. pistols
KBS
A. 185
B. 13:15 Rx
C. 120 amsu
A. 215 x 6
B. 10:13 Rx
C. No
Class WOD
A: 215
B: skipped
C Sport
Part A&B = 20:06