Wednesday

23
Jul

Wednesday

Three Ships CrossFit – CrossFit

Strength

Back Squat (5×3 (20X1))

Back Squat @70-80% of 1RM*

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

*Week 4 of Squat Cycle. Heavier than the previous week’s 5×3.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

9 Overhead Squats (95/65)|(65/45)

9 Bar Facing Burpees

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Slow Pedal on Bike