WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 40:00

Floor Press (3 / 5 x 5 @ 70%)

Close Grip Floor Press:

% of Last Friday.

Rest 90s.

Metcon

40:00 – 55:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 HSPU

10 Burpee Pull-ups

200m Run
Rx+:(Strict HSPU)

L3: (HSPU to 1 Abmat)

L2: (Push-ups)

L1: (Box Push-ups) (Burpees – no pull-up)

Cash Out

55:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Banded Back Complex:

50 Pulldowns

50 Banded Facepull-aparts

50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest

*Same as 4/9.

Address:

Gym permanently closed

Phone Number: