Saturday

16
Aug

Saturday

Three Ships CrossFit – CrossFit

Workout

Metcon (Time)

WITH A PARTNER, FOR TIME

800m Run

60 Pull-ups

60 Walking Lunges

800m Run

60 Toe 2 Bar

60 Walking Lunges

400m Run

30 Pull-ups

30 Walking Lunges

400m Run

30 Toe 2 Bar

30 Walking Lunges

-30:00 Time Cap-

*Relay run by 200m

*Split reps however you choose.

*P1 Works, P2 Rests.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching*

*Focus on calm nasal breathing.