Saturday

4
Mar

Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

2 SETS

10 Barbell Elbow Punches

15 Air Squats

:20 Squat Hold

:25 Bar Hang

INTO…

1-2 SETS

5 Strict Pull-ups

10 Kipping Swings

15 Air Squats

Workout

Metcon (Time)

With A Partnet

FOR TIME

800m Run

20 DB Front Squat (50/35)|(35/20)

8 Bar Muscle-Up

400m Run

30 DB Front Squat

12 Bar Muscle-Up

400m Run

40 DB Front Squat

16 Bar Muscle-Up

200m Run

50 DB Front Squat

20 Bar Muscle-Up

(Score is Time)

* Runs are completed rekay style (400/400, 200/200, 100/100)

**P1 works while P2 rests. Split Reps as needed.

BMU Option 1: Jumping BMU

BMU Option 2: Burpee Pull-Ups