WOD

Battleship CrossFit – CrossFit

View Public Whiteboard

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Bench Press (5-4-3-2-1+)

– Build to a 1RM (3-4 singles above 90%)

– Beginner: Bench Press: 5 x 5, adding weight if form permits.

Metcon

35:00 – 55:00

Metcon (AMRAP – Reps)

16 EMOM for Max Reps:

Min1: Max Calorie Row

Min2: Max Hang Power Cleans (95/65)

Min3: Max Push Press (95/65)

Min4: REST
Score = Total Reps + Calories

RX+: 115/75

L3: 80/55

L2/L1: Empty bar or light DBs

Cash Out

55:00 – 60:00

Rollback Tricep Extensions (4 x 15)

Rest 60s.

– Same weight as last week.

Address:

Gym permanently closed

Phone Number: