Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

:45 Bike*

:30 Hollow Hold (Alt. each round with Quad Hold)

10 Scap Pull-Ups

10 Ring Rows

10 Up-Downs**

*Athletes increase the pace each round

**Option to switch to Burpees at 4:00 mark

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :50 Rope Climb Practice Option*

MIN 2 – :50 Quad Hold or Hollow Hold

Rope Climb Practice Options…

Rope Pull-Ups

Rope Hanging Knee Raise

Clamp to Stand

Rope Climb

(No Measure)

Workout

Metcon (1 Rounds for time)

4 SETS EACH ON A 4:00 RUNNING CLOCK…

30/24 Cal Bike

2 Rope Climbs or 10 Strict Pull-Ups

Burpees (Athlete Choice on Number)*

Rest in Time Remaining…

-No Additional Rest b/t Sets-

*Athletes can choose 8, 10, 12, 14, or 16 Burpees. Goal is at least :30 rest before next set.

(Score is Slowest Set)