Affiliate Version of “Bike/5k”
Teams of 2
20:00 AMRAP
200/170 Calorie Assault Bike (or 170/150 Echo)
3200m Run
** Share the work, one athlete works at a time. For scoring, every 100m run = 1 rep. **

L2: 170/145 Cal Assault Bike (150/130 Echo), Run 2400m
L1: 145/125 Cal Assault Bike (130/110 Echo), Run 1600m

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.


-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.