20170920

Announcements

1. No Endurance Sunday
Join us at Survival At the Mills followed by a BBQ at Conner Ranch

2. Workout and Worship Thursdays 7:30pm. FREE!

Crossfit Arx – Group Class

Warm-up

September Tuesday (No Measure)

200m run

20 banded pull aparts

20 PVC pass thrus

5e Spiderman Same Side Open

PVC Wall OH

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Pull Ups

15 Wallballs (20/14)

20 Kettlebell Swings (1.5/1)

Scale A-

Banded

Scale B-

Ring Row

14/10

1/26

Arx-

10 min

10 Ring Rows

12 Air squats

15 Russian Swings