Monday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Mountain Climbers

15 PVC Pass Through

7 Cuban Press

5 PVC OHS

Extended Warm-up

Metcon (No Measure)

FOR QUALITY

200m Nasal Breathing Only Jog

10 Behind Neck Wide Grip Press

200m Nasal Breathing Only Jog

10 Behind Neck Wide Grip Push Press

200m Nasal Breathing Only Jog

10 Heaving Power Snatch Balance

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Power Snatch (135/95)|(95/65)

400m Run

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Optional Finisher

Metcon (AMRAP – Reps)

4 ROUNDS FOR REPS*

:30 Plate Hollow Flutters

:30 Plate Gun Hold

*Must be done without setting the plate down at all.

Hold Plate at Extension Over Chest.

(Score is Reps)