WOD

7
Mar

03/08/2018

Three Ships CrossFit – CrossFit EMOM x 20 Minute 1 – 10/7 cal bike (or 200/150 meters of rowing) Minute 2 – 20 wall ball...
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6
Mar

03/07/2018

Three Ships CrossFit – CrossFit Metcon Metcon (Time) For time: 30 overhead walking lunges 30 knees to elbows 30 sit-ups 30 cal row 30 sit-ups...
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5
Mar

03/06/2018

Three Ships CrossFit – CrossFit Metcon Metcon (Time) 7 rounds for time of: 14 DB deadlifts 14 Alternating DB shoulder press Men: 50lb DBs Women:...
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4
Mar

03/05/2018

Three Ships CrossFit – CrossFit Metcon Metcon (Time) 21-15-9 reps for time of: Snatches Box Jumps Men: 115lb, 24-in box Women: 75, 20-in boxIntermediate option:...
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2
Mar

03/02/18

Three Ships CrossFit – CrossFit Metcon AMRAP x 20 10 Chest to par pull-ups 15 Push-ups 20 sit-ups *After every 3rd round, run 400m