Thursday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 SET (6:00 HARD CAP)

:30 Moderate Row

14 Hollow Rocks

7/7 Single Arm Ring Row

10 Samson Lunges

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

3-5 Strict Toes to Bar

Into…

3 SETS FOR QUALITY

5 Double Kip Toes to Bar*

*1 Kip + 1 Kipping Toes to Bar = 1 Rep.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

500/400m Row

15 Toes to Bar

-Rest 2:00-

AMRAP x 8 MINUTES

500/400m Row

20 KB Alt. Goblet Lunges (53/35)|(35/26)

-Rest 2:00-

AMRAP x 8 MINUTES

500/400m Row

15 Ring Rows

*L+R = 1 Rep

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)