Monday

17
Oct

Monday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS…

:45 Row for Cals (Mod Pace)

10 Alt. Long Reverse Lunges w/ PVC Pass

10 Behind Neck Wide-Grip Presses

:15 Wide Grip Elbow Roll Forward Hold

:15 Wide Grip Elbow Roll Back Hold

:15 Wide Grip OH Active Hold

Strength

Overhead Squat (5×3 @ Mod-Heavy)

*Bar comes from the rack. Option to increase weight for final 2 sets.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Overhead Squats (135/95)|(95/65)*

15/12 Cal Row

*Option for Front Squat

(Score is Rounds + Reps)

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

Optional Finisher

Metcon (No Measure)

FOR QUALITY

550/300 Alt. Box Step-Ups (20)*

Week 3 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)