Turn2CrossFit – Endurance Club
Metcon (4 Rounds for reps)
Race Against the Clock
0:00-10:00=
400m Run
40 Lunges
10:00- 18:00
300m Run
30 sec Plank
18:00- 26:00
200m Run
20 sec Farmer Carry
26:00-30:00
100m Run
10 Gorilla Lunges
RX + = Vested, 50/35 DB’s for Lunges/Carry
Gorilla Lunge = Left leg lunge, Squat, Right leg lunge, Squat
As a warm-up, leave your house/workout area and “mark” your runs. Run away and at time threshold, turn back.
400m Run = 1 minute run & back
300m Run = 90 sec run & back
200m Run = 30 sec run & back
100m Run = 15 sec run & back
(Based off an 8 min mile, but approved for today)
Each Round is for Reps.
Run = 1 rep
1 Sec = 1 rep