Saturday 19th September

"White"
5 rounds for time:

RX'd
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 20 /15kg plate held overhead
Run 400 meters

Intermediate
15' Rope climb, 1-3 ascents ( or lowered height target)
10 Toes to bar/ Rings
21 Walking lunge steps with 15/10kg plate held overhead
Run 400 meters

Beginner
3 x Rope Pulls / 10 x Ring Rows
10 knee raises or abmat sit ups
21 Walking lunge steps
Run 200m

Simon Lee