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…
CROSSFIT
S&P Cycle: SQUAT – pull–press–pull– off
strict HSPUs
strict pullups
power cleans (185/125)
A. 3 rounds, 1 min @ each exercise
plank march (alternate lifting arms or feet or both)
Thrusters
bear crawl
alt. step ups
rest
B. AMRAP in 18 min
400m run
15 burpees
20 KBS
Class WOD
A: 185/165/165
B: 23:18 rxd