WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 45:00

A: Box Front Squat (3/10 x 2 @ 55-65%)

% of Front Squat

Every 60s.

– Wider than normal Squat Stance

B: Metcon (Distance)

Standing High Box Jumps:

8 x 2
Choose a challenging height

Every 60s.

Metcon

45:00 – 55:00

Tugboat (Time)

2 RFT:

25 Power Cleans (115, 75)

25 Bar Facing Burpees
*10:00 Cap*

Compare to 01/31/19

L3: (95, 65)

L2: (75, 55)

L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)

Cash Out

* Choose between 1A and 1B *

1A: Glute-Ham Raises (4 x 8 )

Rest 90s.

1B: Single Leg Barbell RDL (4 x 6 each)

Rest 90s.

– light weight

Address:

Gym permanently closed

Phone Number: