October 3, 2018 Steven Barnes

Hump Day Pump Day

 

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

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