Monday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS (10:00 CAP)

8 PVC Pass Through + Lunge

8 Push-Up to Pike

8 Cat Cows

Into..

2 SETS

8 PVC Overhead Squats

8 Up-Downs

8 Ring Rows

Strength

Overhead Squat (3×5-7)

Tempo: (3111)

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20 Alt. DB Hang Snatch (50/35)|(35/20)

15 Pull-Ups

20 Alt. Single DB OH Lunge*

*Switch hands after 10 reps. Lunges alternate legs each rep (forward or back).

(Score is Time)

KG DB: (22.5/15)|(15/10)