Sunday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

FOR QUALITY (10:00 Cap)

12/10 Cal Row (EZ effort)

10 Narrow Stance Squats

10 Sumo Stance Squats

12/10 Cal Row (EZ-Mod effort)

10 Wall Ball Front Squats

10 Wall Ball Push Press

12/10 Cal Row (Mod effort)

10 Wall Ball Thrusters

10 Wall Balls

Workout

“STRAIGHT 100.” Partner Style (Time)

FOR TIME

50 Cal Row

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

40 Box Jumps (24/20)

50 Cal Row

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

60 Box Jumps (24/20)

50 Cal Row

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

100 Box Jumps (24/20)

50 Cal Row

-30:00 Time Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

5:00 Nasal Breathing Only Bike, Row, or Walk (EZ)

*Perform soon after finishing Straight 100.

(No Measure)