Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Row @ Mod Pace

MIN 2 – 10 Banded Face Pulls + 10 Banded Lat Pushdowns

MIN 3 – 40 Single Unders + Max Plank Hold

Workout

Metcon (1 Rounds for time)

3 SETS

60/48 Cal Row

5 Rope Climbs

40 Sit-Ups

80 Double Unders

-Rest 2:00 b/t Sets-

(Score is Slowest Set)