Saturday

12
Nov

Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

9 Barbell Sumo Deadlifts

6 Barbell High Pulls

3 Barbell Strict Press

3 Barbell Front Squats

-1:00 Rest-

AMRAP x 3 MINUTES

:30 Row

6 Wall Balls

3 Box Jumps

Workout

Metcon (AMRAP – Reps)

“FIGHT GONE BAD”

3 ROUNDS FOR MAX REPS

1:00 Wall Ball (20/14)|(14/10)

1:00 Sumo Deadlift High Pull (75/55)|(45/35)

1:00 Box Jump (20)

1:00 Push Press

1:00 Row for Cals

-1:00 Rest b/t Rounds-

(Score is Reps)

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

KG BB: (35/25)|(30/20)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

5 ROUNDS FOR MAX REPS

1:00 Wall Ball (20/14)|(14/10)

1:00 Sumo Deadlift High Pull (75/55)|(45/35)

1:00 Box Jump (20)

1:00 Push Press

1:00 Row for Cals

-1:00 Rest b/t Rounds-

*Partner 1 Works for :30 while P2 Rests. Partners alternate working every :30.

(Score is Reps)

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

KG BB: (35/25)|(30/20)