Tuesday

13
Dec

Tuesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES*

100m Run

12 KB Deadlifts

10 Box Step-Ups

8 Deadbugs

At the 3:00 Minute Mark Switch to..

100m Run

12 Russian KB Swings

10 Lateral Box Step-Ups

8 Alt. V-Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

10 Deadlift (225/155)|(155/105)

16 Box Jumps (24/20)*

400m Run

*Must step-down each rep.

(Score is Rounds + Reps)

KG BB: (100/70)|(70/47.5)

Post-Workout Strength

Bench Press (5-5-5)

(Score is Weight)