Friday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8:00 Running Clock…

500m Row

Into…

4 Sets*

6 Clean Deadlifts

4/4 Elbow Punches

6 Hang Muscle Cleans

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex of:

1 Power Clean

+

1 Hang Power Clean

+

1 High Hang Power Clean

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

1500/1250m Row

45 Hang Power Clean (155/105)|(115/75)

*Partition Row & Reps in any way or order to complete the work.

(Score is Time)

KG BB: (70/47.5)|(52.5/35)