WOD

Battleship CrossFit – CrossFit

Warm-up

Metcon

Metcon (Time)

In Teams of 3, For Time:

10 Rounds of:

50m Farmer Carry (53s/35s)

* while one partner holds handstand

Then

50 Squat Cleans (155/105)

* partner hangs from pull up bar

50/35 Chest to Bar Pull Ups

* partner holds plank

100 Burpee Box Jump Overs

* partner in KB front rack hold

50 Squat Cleans (155/105)

* partner hangs from pull up bar

50/35 Chest to Bar Pull Ups

* partner holds plank

Then 10 Rounds of:

10 Handstand Push Ups

* partner holds farmer carry (53s/35s)
1 partner working, 1 partner resting, 1 holding.

RX+:

Farmer Carry / Hold (70s/53s)

Squat Cleans (225/155)

Ring Muscle Ups (instead of C2BPU)

50’ Handstand Walk (instead of HSPU)

Scaling Options:

Farmer carry (35/26)

Cleans (105/75)

Pull ups / Ring Rows / Banded PU

HRPU

* Based on workout from CF Mayhem

Address:

Gym permanently closed

Phone Number: