Three Ships CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
With A Partner…
AMRAP x 20 MINUTES
10 Strict Pull-ups
*Row increases 50m every round (400, 450, 500…). Each partner completes the row before the increase.
*P1 sets the pace with a row, While P2 AMRAPs Up-Down and Pull-Ups.
Warm-up (No Measure)
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell
*Each exercise is 1:30 on one side and 1:30 on opposite.