Saturday

3
Dec

Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5:00 RUNNING CLOCK (complete as much as you can!)…

1 Set

100m Jog

10 Clean Deadlifts

10 Samson Lunges

1 Set

100m Jog

5 Hang Muscle Cleans + 5 Bent Over Rows

5 Slow Back Squats

1 Set

100m Jog

5 Hang Power Clean + 5 Push Press From Back Rack

10 Fast Back Squats

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 Back Squats (155/105)|(115/75)*

500/400m Row

400m Run

*Bar can come from ground or rack

(Score is Time)

KG BB: (70/47.5)|(52.5/35)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

20 Back Squats (Team Choice)

500/400m Row

400m Run

*P1 works while P2 rests (except on the run). Partners split Back Squats evenly every round, 10 & 10. Partners split the Row equally, 250m each. Partners run 400m together.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 EZ Bike or Row

200m Walk

5:00 Foam Rolling Legs

(No Measure)