Battleship CrossFit – CrossFit

Warm-up

Weightlifting

** BOTH ARE POWER CLEANS **

Power Clean + Hang Clean (2 x 3 @ 65%)

Power Clean + Hang Clean (2 x 3 @ 75%)

Power Clean + Hang Clean (2 x 2 @ 85%)

Power Clean + Hang Clean (1 x 1 @ 90%++)

Build to 90%++. Allowed 1 miss.

Metcon

Metcon (AMRAP – Reps)

On a 2 minute clock, complete 2 Rounds of:

———————–

7 Hang Power Cleans (135/95)

7 Burpee Over Bar

———————–

then in time remaining

Max Rep Toes to Bar
** Rest 0:90 seconds and repeat for a total of 5 rounds (16:00 clock) **

Scaling Options:

Cleans (95/65)

Burpee Step Over Bar

Knee Raises or Sit Ups

Cash Out

CORE: Metcon (No Measure)

Superset:

3 x 8-10 Strict Hanging Leg Raises (No Kip / Swing)

3 x 0:20-0:30 GHD Back Extension Hold
Add weight to back extensions, if needed.