Three Ships Collective – Functional Fitness
Bench Press (1×3)
I. ON A 12:00 RUNNING CLOCK…
Establish 3-Rep Bench Press for Each Athlete*
*Athletes can record individual 3-Rep. But “Score” for team is the combined total.
-Rest 5:00 before Part 2-
Metcon (AMRAP – Reps)
IN TEAMS OF 3…
II. ON A 12:00 RUNNING CLOCK…
Max Rounds of Cindy + Max Cals on Rower
1 Round of Cindy is…
15 Air Squats
*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the rower to the nearest set of 10. For example…30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example…29 Cals = 2, 71 Cals = 7, 115 Cals = 11.
Part II comes after 5:00 Rest!