WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Metcon

15:00 – 50:00

Metcon (AMRAP – Rounds and Reps)

With a running clock:

0:00-10:00

Run 300 Meters

15 Abmat Sit-ups

50 Double Unders

Rest 30s between Rounds

12:00-20:00

Row 250 Meters

15 Ground to Overhead with a plate (45, 25)

100 Single Unders

Rest 30s between rounds

22:00-28:00

Run 300 Meters

10 Walking OH Lunges w. plate (45, 25) (total)

50 Jump Rope, Single Leg jumps (25 each side)

Rest 30s between rounds
L3: (35, 15)

L2: (25, 10) (Double Under Attempts)

L1: (15, 10) (Single Unders) (Walking BW Lunges)

*Score = total rounds + reps

Cash Out

50:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Bodyweight Glute Hip Thrusts x 100.
Rest 30s.

*Perform these against a band if possible

Address:

Gym permanently closed

Phone Number: