Saturday

17
Sep

Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Jog

5 Burpees

10 RKBS (Athlete Choice)

15 Air Squats (Option to turn to KB Goblet squats)

*Once this quick body weight warm-up is complete, barbells come out for the Drilling and Loading

Workout

“WHISKEY TANGO FOXTROT” (Time)

FOR TIME*

Run 2 Miles

60 Back Squats (Bodyweight)

60 KB Swing (53/35)|(35/26)

60 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

-40:00 Hard Cap-

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

Team Run 2 Miles**

120 Back Squats (Team Choice)***

120 KB Swing (53/35)|(35/26)

120 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements. Total reps must be completed.

**All running must be completed together.

***Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

(Score is Time)

KG KB: (24/16)|(16/12)

Optional Finisher

Metcon (Time)

FOR TIME (OR NOT FOR TIME!)

10k or 5k Run to Support the Ultimate Hawaiian Trail Run

(Score is Time)