Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

30 Jumping Jacks

5 Inch Worms + Push-Up

5/5 DB Deadlifts

5/5 DB Upright Rows

Into…

AMRAP x 4 MINUTES

30 Alt. DB Toe Taps

5 Up-Downs Over DB

5/5 DB Power Cleans

20 Mountain Climbers

Strength

Deadlift (1×5 / 1×5 / 1×5*)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

100 Alt. DB Up-Down Devil’s Clean (50/35)|(35/20)

*Every 2:30 including 0:00, complete 50 Crossbody Mountain Climbers.

(Score is Time)

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