Friday

28
Jul

Friday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Lunge-Lunge-Squat

5 Strict Press w/ :02 OH Hold

5 Up-Downs

8 Scap Pull-Ups

Into…

2 ROUNDS

5 Barbell Front Squats*

5 Barbell Push Press*

5 Burpees

10 Kip Swings

*On 2nd RND combine movements and complete 8 Thrusters.

Extended Warm-up

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3 Thrusters*

MIN 2 – Complete one of the below Complexes…

Option 1…

1 Ring Kip Swing

+

1 Hips to Rings

+

1 Kipping Ring Muscle-Up

Or…

Option 2…

1 Kip Swing

+

1 Big Kip Swing

+

1-2 Jumping Chest to Bar Pull-Ups

*Start with an empty bar and end at workout weight.

(No Measure)

Workout

“MYMC 22.3” (Time)

15 ROUNDS FOR TIME

1 Ring Muscle-Up

3 Thrusters (135/95)|(95/65)

6 Burpee Over Bar

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

MU Option 1: Jumping Muscle-Up

MU Option 2: Burpee Chest to Bar Pull-Up
NOTE: New Benchmark.

Workout

“MYMC 22.3 ADJUSTED” (Time)

15 ROUNDS FOR TIME

2 Jumping Chest to Bar

3 Thrusters (95/65)|(65/45)

6 Burpee Over Bar

(Score is Time)

KG BB: (42.5/30)|(30/20)
NOTE: New Benchmark.