Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 100m Run + Max Bootstraps

MIN 2 – :45 Lunge + Lunge + Air Squat

MIN 3 – 10 Up-Downs + Max Cat/Cow

MIN 4 – :45 Cossack Squats

Strength

Back Squat (1×5 / 1×5 / 1×5*)

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS*

AMRAP x 3 MINUTES

12 DB Goblet Squats (50/35)|(35/20)

8 Alt. DB Goblet Lunges

100m Run

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

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