Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row*

10 Jumping Groiners

10 Supermans

7 Goblet Kang Squat**

*Increase pace each Round (EZ → Mod → Hard)

**Round 2 perform 7 KB Swings; Round 3 perform 7 Goblet Squats

Strength

Back Squat (6-6-6-6)

Tempo (2121) @ Heavy

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

9-15-21-27-21-15-9*

Cal Row

KB Goblet Squats (70/53)|(53/35)

*Alt. Calories: 7-12-15-21-15-12-7

(Score is Time)

KG KB: (32/24)|(24/16)