Thursday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

7/7 SA False Grip Ring Rows

8 Step-Ups

9 Tuck-Ups

1:00 Bike

Workout

Metcon (Time)

12 ROUNDS FOR TIME

4 Up-Down Box Climb Overs (30/24)*

2 Ring or Bar Muscle-Up

*Climb Over = Step-Up or Climb-Up with both feet reaching top of the box then climbing or stepping down to the opposite side. Option to add 1-2 additional 45lb plates to top of the box to increase height.

(Score is Time)

RMU Option 1: Jumping RMU or BMU

RMU Option 2: Chest to Bar Pull-Ups

Finisher

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

100 Slam Balls

100 Burpees

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Lats