Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

Immediately into…

3 SETS (W/ Empty Barbell)

5 Clean Deadlifts

5 Slow Goodmornings

10 Behind the Neck Alt. Elbow Punches

5 Back Rack Squat Jumps

5 Broad Jumps (No Barbell)

Strength

Metcon (Weight)

EMOM x 10 MINUTES

3 Hang Power Cleans*

*Start moderate and build to heavy. Build every other set.

(Score is Weight)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

800m Team Run

Immediately Into…

10 ROUNDS

10 Hang Power Cleans (115/75)|(75/55)

30 Double Unders*

Immediately Into…

800m Team Run

(Score is Time)

*Option for “Unbroken” Double Unders

**Runs performed together. You go, I go format for the Rounds. P2 Rests while P1 works.

KG BB: (50/35)|(35/25)