Monday

14
Jul

Monday

Three Ships CrossFit – CrossFit

Strength

Back Squat (5×3 (30X1))

Back Squat @65-75% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.

Workout

Metcon (3 Rounds for time)

EVERY 5:00 FOR 3 SETS

12 Burpee Over Bar

12 Front Squat (135/95)|(95/65)

400m Run

*Rest the remainder of the time until 5:00 then start the next set.