Tuesday

3
Jan

Tuesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 8 Alt. Groiners + Max Step-Ups*

MIN 2 – 12 Ring Rows + Max Bar Hang**

MIN 3 – 8 Barbell RDL + Max Hollow Rocks

MIN 4 – 12 Up-Downs + Max Shoulder Taps

* Switch to Box Jumps on Second Round

** Switch to Tight Kip Swings on Second Round

Strength

Metcon (No Measure)

ON A 15:00 RUNNING CLOCK…

8-8-6-6*

Strict Pull-Ups or Strict Chest to Bar Pull-Ups

*Superset with 3-5 reps of Deadlift…starting Moderate and building to heavier than your workout weight.

(No Measure)

Workout

Metcon (Time)

FOR TIME

50 Chest to Bar Pull-Ups

50 Deadlifts (185/135)|(135/95)

50 Box Jumps (24/20)

50 Alt. DB Clean (50/35)|(35/20)

(Score is Time)

KG BB: (85/60)|(60/42.5)

KG DB: (22.5/15)|(15/10)