Three Ships CrossFit – CrossFit
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.
Metcon (3 Rounds for time)
EVERY 5:00 FOR 3 SETS
12 Burpee Over Bar
12 Front Squat (135/95)|(95/65)
*Rest the remainder of the time until 5:00 then start the next set.