Sunday

30
Jul

Sunday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES*

35 Single Unders → 25 Double Unders

7/7 Staggered Stance Good Morning

7/7 Box Step-Ups → 7 Box Jumps

7 Plate Deadlifts → 7 Plate Ground to Overhead

*Option to progress to the next set of movements as designated by the arrow after complete first round.

Strength

Deadlift (Build to a Moderate-Heavy 3-Rep Library Deadlift)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Library Deadlift

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

1 Library Deadlift (100% of 3-Rep Deadlift)

7 Box Jumps (30/24)|(24/20)

14 Plate Ground to Overhead (Athlete Choice)

35 Double Unders

(Score is Rounds + Reps)