Three Ships CrossFit – CrossFit
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
6/6 SA Ring Row
8 Scap Pull-Ups
4/4 Samson Stretch*
*Second Round grab a plate and switch to Overhead Plate Walking Lunges.
5 Rounds for time of:
3 Rope Climbs, 15′
21 Walking Lunge Steps (45# plate overhead)
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
NOTE — Option to hold plate in gun hold position or behind head.
Metcon (No Measure)
200m Plate Gun Walk (Athlete Choice)*
*Every break, perform 30 Alt. High Knees.