Monday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS (Get as far as you can…)

:45 Bike @ Easy Mod Pace

10 Cat Cows

10 Alt Groiners

10 Step-Ups

Into…

2 SETS

:30 Bike @ Hard Pace

8 Up-Downs

8 RDL

8 Box Jumps

Strength

Deadlift (5-Rep Heavy )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 5-Rep TNG Deadlift

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

30 Box Jumps (20)

20/15 Cal Bike

10 Deadlifts (315/205)|(225/155)

(Score is Rounds + Reps)

KG BB: (143/93)|(100/70)