crossfit204-feb-20-2017-maw-bikeStick it to the Man

As many rounds and reps as possible in 3 minutes, no rest between rounds:

Rounds 1-2

20 calories on Assault bike

10 shoulder to overhead (95/65lb.)

10 burpees


Rounds 3-4

200m run

10 front squats (95/65lb.)

10 burpees


Rounds 5-6

20 calories on rower

10 deadlifts (95/65lb.)

10 burpees


tester-igFitness First wraps Aug. 16—present completely punched cards to Crystal or Cody to receive your prize. If you’ve taped a card to the whiteboard, we’ll have a prize waiting for you!

And if you want to see what the prize is, check out @crossfit204 on Instagram.

The program is over, but that doesn’t mean you should stop your extra activities. For the last two weeks of summer—and beyond—remember to do something first, then relax. In fact, carry that over into fall and winter.

If you have any feedback about this program, we’d love to hear it. Thanks for participating!