9
Sep
9/10/2017
Crossfit Arx – ArxGrit
Warm-up (No Measure)
3 rounds
200 m run
5 ring row
5 inch worm
5 jump squat
then
ITW “runner”
Metcon
Metcon (Time)
800m Run
10-9-8 Headcutter
1 round Cindy
10 sit ups
600m Run
7-6-5 headcutter
1 round Cindy
10 sit ups
400m Run
4-3-2 Headcutter
1 round Cindy
10 sit ups
200m run
1 headcutter
1 round Cindy
10 sit ups
Scale A
Banded pull ups
Scale b
Goblet squat
ring row
400-200-200-400