03/28/18

Three Ships Collective – Functional Fitness

Metcon (Time)

10 Rounds for time of:

5 Burpee box jumps (30″/24″)

10 Pull-ups

Intermediate

10 Rounds

5 Burpee box jumps (24″/20″)

5-7 Pull-ups *scale to an unbroken number that can be maintained.

Novice

8 Rounds

5 Burpee Box Jumps (low height, step ups are allowed)

5 Band assisted pull-ups
This is an unloaded workout that is intended to be done in less than 15:00. If the first round exceeds 1:15, let’s scale back the box height and/or number of pull-ups.