Announcements:
Get your jump on all month!!
Sept – RPM 10K Challenge Register Here –> https://rpmtraining.com/10k-challenge/
Today 10 AM on… The Half Way Bash! Bring a friend, come hang out! Alot of double unders, food,
beverages, giveaways, and more…
9:30am & Barbell Class cancelled for Today. Sorry for the
inconvenience crew!
CROSSFIT
S&P Cycle: squat – PULL–press–pull– off
A. Deadlift @ 80 %
2 Sets of:
1
2
3
4
B. 5 rounds for time:
4 stone/sandbag ground to shoulder
8 burpee pullups
400m run
A. 3 rounds:
100′ Sandbag carry
30 mt climbers
100 reps speed step
Block run or 800m row
B. 3 rounds:
15 box jumps
15 DB ground to OH
20 renegade rows (10/side)
Block run or 800m row
C. 3 rounds:
15 knees 2 elbows
20 level changes
25 wall balls
Block run or 800m row
Class WOD
A: 275 RD 1
295 RD 2
B: 17:55 (100# sand bag)