Wednesday

16
Nov

Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Row (ez)

10 Groiners

10 bootstrappers

10 Elbow Punches

Into

2 Rounds

:45 Row (mod)

10 Med Ball Front Squats

10 Med Ball Push Press

10 Bird Dogs

Strength

Front Squat (3×5*)

Tempo (32X1)

*Weight stays Moderate across all sets.

(Score is Weight)

Workout

OPEN 19.1 (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

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

19 Cal Row

(Score is Rounds + Reps)

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