October 9, 2017 Josh Rogers

Still truckin

That slack line chill.

 

 

**Announcements**

  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

S&P Cycle: squat – pull – press – pull – OFF

“11.5”

AMRAP in 20 min:

  • 5 power cleans (145/100)
  • 10 T2B
  • 15 wall balls (20/14, 10ft/9ft)

 

 

CSPORT

A. 4 rounds as a warm up
30 sec hollow rocks
30 sec jump rope
30 sec mtn climbers

B. 4 rounds
21 push ups
15 box jumps
9 single arm DB snatch per side

C. 4 rounds
21 wall balls
15 cal row
9 toes through rings

D. 4 rounds
21 situps
15 no-pushup burpees
9 ball slams

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