WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Deadlift (6 x 3 @ 75%)

Warm up to 75% and then complete 6 sets of 3 reps.

Same weight across all 6 sets.

Metcon

*** REST 2:00 BETWEEN AMRAPs ***

1: Metcon (AMRAP – Rounds and Reps)

4 AMRAP:

15 WBS (20/14)

12 Pull Ups

9 Deadlifts (185/135)
RX+: Chest to Bar Pull Ups

Scaling Options:

WBS (14/10)

Ring Rows / Banded PU

Deadlifts (135/95)

2: Metcon (AMRAP – Rounds and Reps)

4 AMRAP:

12 WBS (20/14)

9 Pull Ups

6 Deadlifts (225/155)
RX+: Chest to Bar Pull Ups

Scaling Options:

WBS (14/10)

Ring Rows / Banded PU

Deadlifts (155/105)

3: Metcon (AMRAP – Rounds and Reps)

4 AMRAP:

9 WBS (20/14)

6 Pull Ups

3 Deadlifts (275/185)
RX+: Muscle Ups

Scaling Options:

WBS (14/10)

Ring Rows / Banded PU

Deadlifts (185/135)

Address:

Gym permanently closed

Phone Number: