Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Scap Pull-Ups

10 Elbow Punches

8 Step ups

1-2 ROUNDS

10 Kip Swings

10 Tuck Ups

8 Box Jumps

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

1 Power Clean

+

1 Hang Power Clean

+

1 Power Clean

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

9 Power Cleans (135/95)|(95/65)

18 Knees to Elbow

27 Box Jumps (20)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)