4 2 1 ladder

3 + Hours After CrossFit Main Site WOD

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

4min on, 3min off

2min on, 30sec off

1min on, 3min off

2min on, 30 sec off

4min on. Done!

Cover as much distance as possible on each interval!

San Gabriel Mountains, Just a small portion of the Angeles Crest 100 course.

Post Distances To Comments:

Run and Endurance Certifcations

Glen Burnie, Md. June 6th-7th 2009

Edmonton, Alberta, Canada, June 13th-14th 2009

Flickr Photos