Announcement:  Rx Smart Gear will be holding a Jump Rope Workshop Monday, October 23, at 6:00 pm at CrossFit East County.  If you need to brush up on your jump rope skills, make plans to attend.  Admission is FREE to members.

Choose One:

#1
5 Rounds
5 Burpee Pull Ups
12 GHD Sit Ups
25 Double Unders
20 DB Walking Lunges   35#/25#
15 DB Push Jerks
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#2
1 Mile Run
+
3 Rounds
20/15 Calories on Assault Bike
15 SDLHP  75#/55#
10 Pull Ups
5 Burpees
+
1 Mile Run
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#3
8 Rounds
200m Run
250m Row
+
20 Bench Press   135#/95#
20 Deadlifts   185#/125#
20 Back Squats   165#/110#
Post time.