Sunday

7
Sep

Sunday

Three Ships CrossFit – QuickFit

Workout

Metcon (Time)

FOR TIME*

21-15-12-9-6

Dumbbell Strict Press

10-10-10-10-10

DB Box Step-Overs

*After every full round, 100m Sprint.

-12:00 Hard Cap-

Optional Finisher

Warm-up (No Measure)

2-3 SETS

16 Seesaw DB Bent Over Rows

16 Plank Alt. DB Slides

16 Alt. Bicep Curls