Wednesday

5
Oct

Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets (8:00 Cap)

35 Single Unders

12 Lunges with PVC Passthrough

10 Up-Downs

8 PVC Cuban Press

Into…

2 Sets

30 Double Unders

10 PVC Overhead Squats

8 Barbell High Pulls

8 Barbell Behind the Neck Press

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate Complex of:

1 Heaving Snatch Balance

+

1 Overhead Squat

*Bar comes from the rack.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

100 Double Unders

50 Overhead Squats (115/75)|(75/55)

100 Double Unders

(Score is Time)

KG BB: (50/35)|(35/25)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Lats

(No Measure)