9
Jun
Monday
Three Ships Collective – Functional Fitness
Warm-up
Metcon
Functional Fitness Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Finisher
Metcon (No Measure)
SUNS OUT, GUNS OUT
3 SETS
20 Empty Barbell 1/2 Curl*
20 Empty Barbell Skull Crusher
*Taken from ½ curl to shoulder