Saturday

8
Jul

Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

100m Run

10 KB Deadlift

10 Scap Pull-Ups

10 Hollow Rocks

Into…

2 ROUNDS

100m Run

8 Russian KBS (AKBS in Round 2)

8 Kip Swings

8 Up-Downs (Burpees in Round 2)

Skill

Metcon (No Measure)

3 SETS

Complete one of the below Complexes…

Option 1…

2 Kip Swings

+

1 Hips to Rig

+

1 Bar Muscle-Up

Or…

Option 2…

2 Scap Pull-Ups

+

2 Kip Swings

+

2 Kipping Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

Workout

“HELENA” (Time)

3 ROUNDS FOR TIME

800m Run

32 KB Swings (70/53)|(53/35)

10 Bar Muscle-Ups

(Score is Time)

KG KB: (32/24)|(24/16)

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Up
NOTE: New Benchmark. Option for Russian KB Swing.