Monday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS (8:00 CAP… Get as far as you can)

200m Run

10 Up-Downs

8 Deadbugs

8 Push-Up to Pike

10 Barbell RDL

Strength

Deadlift (Build to a Heavy 5-Rep “Library” Deadlift*)

ON A 20:00 RUNNING CLOCK…

(Score is Weight)

Workout

DIANE (Time)

FOR TIME

21-15-9

Deadlift (225/155)|(155/105)

Handstand Push-up

(Score is Time)

KG BB: (100/70)|(70/55)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press