Saturday

11
Oct

Saturday

Three Ships CrossFit – CrossFit

Workout

Metcon (Time)

“Filthy Fifty-ish”

50 Box Jumps

50 Jumping Pull-ups

50 KB Swings (35/26)

50 Walking Lunges

50 Knees to Elbows

50 Push-Press (45/35)(35/25)

50 Plate Good Mornings (25/15)(15/10)

50 Wall Balls (20/14)

50 Plate G2OH (25/15) (15/10)

50 DUs

-CAP 25:00-

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

4:00 Calf & Ankle Work on KB or Bar

4:00 Dragon Stretch

*Each exercise is 2:00 on one side and 2:00 on opposite.