Saturday

29
Apr

Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK..

1 ROUND

10 Up-Downs

:30 Bar Hang

10 Tuck-ups

:30 Plank

Into

1 ROUND

5 DB Up-Downs

10 Strict Knee Raises

:30 High Jump Singles

10 Renegade Row (No Push-ups)

Into

1-2 ROUNDS (Time Permitting)

3 DB Burpees

10 Hanging Knee Raises

:30 Double Unders

3 Renegade Row

Workout

Metcon (Time)

FOR TIME

4 ROUNDS

5 DB Devil’s Clean (50/35)|(35/20)

5 DB Renegade Rows*

Immediately Into…

4 ROUNDS

50 Double Unders

2 Rope Climbs

Immediately Into…

4 ROUNDS

5 DB Devil’s Clean

5 DB Renegade Rows*

(Score is Time)

*1 Rep = Push-Up + Row L + Row R

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

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 9 MINUTES

3 DB Devil’s Clean (50/35)|(35/20)

3 DB Renegade Rows*

Immediately Into…

AMRAP x 9 MINUTES

30 Double Unders

1 Rope Climb

Immediately Into…

AMRAP x 9 MINUTES

3 DB Devil’s Clean (50/35)|(35/20)

3 DB Renegade Rows*

(Score is Total Rounds + Reps)

*1 Rep = Push + Row L + Row R

**Partner 1 Works while Partner 2 Rests. Each Partner will complete a full round before switching.

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