219 Elite Sports Performance, CrossFit 219 – Endurance

Metcon (Time)

3 Rounds

1000m Row

1 Mile Assault Bike

200m Run
30 minute cap

Circuit

3 x 10 DB Shrugs

3 x 10 DB Hammer Curls

3 x 10 Band Tricep extension
10 reps and move on to the next for 3 rounds