Friday

4
Jul

Friday

Three Ships CrossFit – QuickFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Up-Downs

5/5 Single Arm Ring Rows

10 Air Squats

10 DB Hang Jump & Shrugs

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES*

10 Ring Rows

10 Jumping Air Squats

10 DB Hang Power Cleans

-Rest 1:00 b/t Sets-

*Start from the top, every AMRAP. Try to match or beat score every set.