Monday

6
Oct

Monday

Three Ships CrossFit – CrossFit

Strength

Front Squat (10RM)

ON A 15:00 RUNNING CLOCK…

Establish 10RM Front Squat*

*Max 2 attempts at 10RM

Workout

Metcon (Time)

FOR TIME

20 Front Squat (135/95)|(95/65)

40 Sit-ups

40 Plate OH Step-Back Lunges (25/15)|(15/10)

15 Front Squat (155/105)|(115/75)

30 Sit-ups

30 Plate OH Step-Back Lunges

10 Front Squat (185/125)|(135/95)

20 Sit-ups

20 Plate OH Step-Back Lunges

**For the Plate OH Lunges, Plate must be held OH at extension.

-16:00 Time Cap-