wiping those windows.
Announcements etc…
- The 10K Challenge STARTED MONDAY! It’s not too late to sign up. Goal is to do 10,000 double unders or single unders in 30 days! It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process! Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!
CROSSFIT
S&P Cycle: squat – PRESS – acs – pull – off
*Final time through our strength cycle. 1RM retests are next week!
A. bench press: 5-3-1+ (75-85-95%)
B. For time:
30 HSPUs
30 hang power cleans (115/85)
30 cal assault bike
30 DB thrusters (40/25)
30 box jumps (24/20)
CSPORT
A. ALT TABATA :20 on/ :10 off x 5 rounds
Strict Press
Push press
Russian Twists
Ab wheels
B. AMRAP in 12 min
Goblet Sq: 3, 6, 9, 12, 15, 18…
KBS: 3, 6, 9, 12, 15…
Cals: 3, 6, 9, 12, 15…
C. AMRAP in 20 min
10 RDL
20 SA rows, 10 each side
30 sit ups
400m run