Friday

27
Jun

Friday

Three Ships CrossFit – QuickFit

Workout

Metcon (Time)

“DB GRACE”

FOR TIME

30 Dumbbell Clean & Jerks

-5:00 Hard Cap-

-Rest 3:00-

2 ROUNDS

50 Double-Unders or 100 Single-Unders

50′ Cross Body Carry (L/R)

-5:00 Hard Cap-

Optional Finisher

Metcon (No Measure)

“SUNS OUT, GUNS OUT”

2-3 SETS

10 Alt DB Bicep Curls

10 DBL DB Overhead Tricep Extensions

Max Plank Hold

-Rest 1:30 b/t Sets-