Saturday

4
Oct

Saturday

Three Ships CrossFit – CrossFit

Workout

Metcon (AMRAP – Reps)

With A Partner

On A 20:00 Clock..

800m Run

80 DB Hang Power Cleans (50/35)(35/20)

80 Single DB Box Step-Ups

400m Run

40 DB Hang Power Cleans

40 Single DB Box Step-Ups

200m Run

20 DB Hang Power Cleans

20 Single DB Box Step-Ups

In remaining time…

Up-Down + Pull-up

*Runs are relay style, total distance.

*P1 Works While P2 Rests.

Cool Down

Warm-up (No Measure)

3:00 Slow Pedal on Bike

2:00 Walking Rest

1:00 Rebound Rest*

*Rebound = Lay & Breath Slow!