11
Jun
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)