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Components
"Three Ways Down"
Metcon
Settings
Location
(All)
Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
SERC - Turn2CrossFit
Class
(All)
Endurance WoD: 9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
SERC
"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)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, August 07, 2022
Male Clients
1
Tim
Petrovich
Endurance WoD: 9:00 AM
33:45
Female Clients
1
Britt
Hale
Endurance WoD: 9:00 AM
38:28
20# DB, modified from ground after 2 rope climbs.
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