05.03.2018

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Front Squat (3 Rep Max)

* All reps with 3 second pause in the bottom

* Compare to 04/17/18 (5RM)

Front Squat (2 x 5 @ -15%)

Drop Set. Remove 15% from 3RM and complete 2 sets of 5 reps with lighter weight.

NO pause.

Metcon

Metcon (Time)

For Time:

Row 1,000m / 750m

then

————

9-15-21

Thrusters (95/65)

Toes to Bar
RX+:

Thrusters (105/75)

Scaling:

Thrusters (80/55)

Knee Raises

** 12 minute time cap **

Cash Out

RDLs: Metcon (Weight)

Not For Time:

3 x 15 Single Leg KB/DB RDLs
Lower slowly under control.