Monday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

200m Run

10 Slow Banded Pull-Downs

8 Push-Up to Pike

6 Barbell Snatch Grip RDL

4 Up-Downs

Strength

Metcon (AMRAP – Reps)

3-5 SETS

Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12 Pull-Ups

9 Hand Release Push-Ups

3 Power Snatch (135/95)|(95/65)

*Option to go heavier

(Score is Rounds + Reps)

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