Monday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

8 Up-Downs

8 Groiners

8 PVC Pass Throughs

8 PVC Jumping OHS

Strength

Hang Snatch (3-3-3-3-3)

*Start Light and build to Moderate-Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

7 Hang Squat Snatch (95/65)|(65/45)

14 Burpees Over Bar

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)