30
Aug
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