Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

:30 Jump Rope

5/5 Cossack Squat

10 Wall Ball Front Squat

*At 5:00 mark, swap movements to:

:30 DU Attempts

5 Kang Squats

10 Wall Ball Thrusters

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10

Wall Balls (20/14)|(14/10)*

Double Unders**

Immediately Into…

1 Mile Run

*Heavy WB Optional

**Unbroken DU Optional

(Score is Time)

KG WB: (9/6)|(6/5)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

100-80-60-40-20

Wall Balls (20/14)|(14/10)*

Double Unders

Immediately Into…

1 Mile Partner Wall Ball Run

*Heavy WB Optional

**The Wall Ball must never touch the ground. Partner 1 Works while P2 rests or Holds the Ball. For each time the Ball touches the ground, the team will add an additional Round of 20 Reps to the end of the Workout after the Mile is complete.

(Score is Time)

KG WB: (9/6)|(6/5)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Calf + Plantar Smash

(No Measure)