Monday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

30 Single Unders

6 Bootstrappers

6 Tricep Push Ups

3 Deadlift + 3 Muscle Cleans

Extended Warm-up

Metcon (No Measure)

“REVERSE TABATA”

8 SETS (:10 ON /:20 OFF)

MOVT 1 – Top of Ring Dip Hold

MOVT 2 – Bottom of Ring Dip Hold

*Alt. Movements for 8 Sets Total.

(No Measure)

Workout

Metcon (AMRAP – Reps)

AMRAP x 18 MINUTES

10-8-6-4-2

Power Cleans (185/135)|(135/95)

10-8-6-4-2

Ring Dips

30-30-30-30-30

Double Unders

**After completing the round of 2-2-30, the athletes go back to starting set of 10-10-30. Each set of DU is counted as 1 Rep.

Total Reps in 1 Round = 65

(Score is Reps)

KG BB: (85/60)|(60/42.5)