Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10/8 Cal Bike

10 Step Ups

10 Scap Pull Ups

5 DB Up Downs

Into…

AMRAP x 5 MINUTES

8/6 Cal Bike

10 Step Overs

10 Kip Swings

5 Double DB Snatches

Workout

REINDEER GAMES (Time)

FOR TIME

150/100 Cal Bike

75 Pull-Ups

50 DB Box Step Overs (50/35)|(35/20)/(24/20)

25 DB Devil’s Press

*Athlete may partition reps as needed.

(Score is Time)

KG DB: (22.5/15)|(15/10)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

150 Pull-Ups

100 DB Box Step Overs (50/35)|(35/20)/(24/20)

50 DB Devil’s Press

*Partner 1 works on the reps, while Partner 2 accumulates Bike Calories. Athletes may split work and partition the reps as needed.

**Score is Time. Teams subtract the total Calories accumulated as seconds from their time. For example if 150 Calories are complete, they will subtract 150 seconds from their time.