WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

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

Rest 2:00

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

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

Metcon

Metcon (AMRAP – Reps)

0:30 On / 0:30 Off for 5 Rounds (20:00 Clock):

Minute 1: Max Rep HRPU

Minute 2: Max Calorie Row

Minute 3: Max Rep KB S2OH (53s/35s)

Minute 4: Max Rep Alt KB step Ups (24/20)
Score = Reps+ Calories

RX+: HSPU

L2: KB 35/26

L1: KB 26/18, elevated push ups

Cash Out

Rollback Tricep Extensions (4 x 15)

Rest 60s.

– Same weight as last week.

Address:

Gym permanently closed

Phone Number: