Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Power Clean + Hang Clean (Work to heavy)

* Power clean from ground immediately into hang SQUAT clean

* After warming up with empty bar, start at 50-60% and build to heavy complex.

Metcon

Metcon (Time)

For Time:

Run 200m

21 Clean & Jerks (105/75)

21 HSPU

Run 200m

15 Clean & Jerks (105/75)

15 HSPU

Run 200m

9 Clean & Jerks (105/75)

9 HSPU

Run 200m
** 15 minute time cap **

Scaling Options:

C&J (95/65)

Seated KB Press / Wall Climbs (7, 5, 3)

Cash Out

Durante Core (Time)

5 Rounds:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest
* Scale number of rounds as needed to focus on quality!