Tuesday

4
Oct

Tuesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row (EZ-Mod)

10 Scap Pull-Ups

10 Tuck-Ups

10 Elbow Punches

2 ROUNDS

:30 Row (Hard)

8 Kip Swings

8 Sit-Ups

4 Hang Muscle Clean

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – :45 Max Sit-Ups

MIN 2 – :45 Max Reps of 1 DB Power Clean + 1 DB Hang Power Clean

MIN 3 – 200/150m Row

MIN 4 – Rest

*1 Rep = 1 PC + 1 HPC

(Score is Lowest Reps of TTB / PC)