20170831

Crossfit Arx – Group Class

Warm-up

Warm-up (No Measure)

400m Indian Run, 10 Jumping Squats, 20′ High Knees, 20′ Butt kicks, 20 PVC pass thrus, 20 plate hops, 30 Hollow Rocks, 30 Superman

Metcon

Metcon (Time)

For time:

30/20 Cal Row

75 thrusters, 75 /55

50 dips

30/20 Cal Row

50 overhead squats 75/55

75 sit-ups

30/30 Cal Row

Scale A –

20/15 Cal AB

Banded

55/40

Scale B-

15/10 Cal Ski Erg

Box dips (feet behind you)

45/25

Arx –

100m Run

40 Air Squats

30 push ups

100m run

40 Sit ups

50 singles

100m run