WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 40:00

3 Deadlifts + 2 Power Cleans + 1 Squat Clean (Work to Heavy Complex)

*All done without removing hands from the bar

*Build to a max over the course of 6-8 sets.

* Rest 2:00 between sets.

– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.

Metcon

Choose One

40:00 – 50:00

Power Elvis (Time)

For Time:

30 Power Cleans (185, 125)
Rx+:(225, 145)

L3: (155, 105)

L2: (135, 95)

L1: (95, 65)

*10:00 Cap*

Beginner Alternate Workout:

AMRAP 7:

8-10 Thrusters (light)

8 Burpees or Squat Thrusts

Elvis (Time)

For Time:

30 Squat Cleans (185, 125)
Rx+:(225, 145)

L3: (155, 105)

L2: (135, 95)

L1: (95, 65)

*10:00 Cap*

Cash Out

50:00 – 60:00

Single Leg KB RDL (4 x 6 each)

Use racks for support if needed

Address:

Gym permanently closed

Phone Number: