Tuesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON A 7:00 CLOCK…

2 ROUNDS

:45 Bike @ Moderate Pace

10 Scap Pull-Ups

6/6 Single Arm Ring Rows

12 Banded Chest Fly

Into….

2 ROUNDS

:30 Bike @ Hard Pace

10 Slow Banded Lat Pushdowns

10 Slow Banded Face Pulls

6 Hand Release Push-Ups

Strength

Bench Press (1×5 / 1×3 / 1×1+*)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

6 SETS

ON A 2:00 RUNNING CLOCK…

20/15 Cal Bike

Max Strict Pull-Ups in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Reps)