Saturday

16
Jul

Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS ON A 5:00 RUNNING CLOCK…

8 Inchworms w/ Push-Up

10 Alt. Groiners w/ Twist

12 Bodyweight Goodmornings

14 Air Squats

Workout

Metcon (Time)

IN TEAMS OF 2 OR 3…

FOR TIME

10k Row*

*P1 rows while P2/P3 rests. Partners must alternate in order every 250m (switch on the even 250m throughout).

**The athlete that comes off the rower will complete 10 Wallballs and 10 Sit-Ups during their rest period.

***Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and www.movethroughmotivation.com

(Score is Time)

Metcon (Time)

SOLO WORKOUT OPTION

FOR TIME

5k Row*

Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and ***Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and www.movethroughmotivation.com!

(Score is Time)