Turn2CrossFit – Endurance Club
“Three Ways Down” (Time)
For time: (30 min time cap)
1,400-m run
4 rope climbs
21 DB shoulder-to-overheads (50s/35s)
1,200-m run
3 rope climbs
15 DB shoulder-to-overheads
800-m run
2 rope climbs
9 DB shoulder-to-overheads
Rx+= 70s/50s
Rest 3 minutes and then move onto the AB FINISHER!
Metcon (Weight)
4 Rounds:
35 GHD Sit-ups
10m Front Rack Walking Lunge (heavy)