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
