Tuesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

:45 Bike (ez)

10 Inchworm + Downward Dog

10 Scap Pull-Ups

10 Tuck-Ups

*At 4:00 switch to:

:45 (mod)

10 Groiners

10 Ring Rows

10 Sit-Ups

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

5-7 Weighted Strict Pull-Ups (Athlete Choice, Heavy)

15 Bench Dips

(No Measure)

Workout

Metcon (Calories)

EMOM x 20 MINUTES

MIN 1&2 – Max Cal Bike

MIN 3&4 – AMRAP of Couplet

MIN 5 – Rest

*1 Round of Couplet is…

5 C2B Pull-Ups

10 Sit-Ups

20 Mountain Climbers

(Score is Total Cals)