WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 40:00

Barbell Glute Bridges (3/4 x 6-8)

Rest 90s.

– Choose one weight and use for all sets.

Deadlift (Warm up to WOD weight)

3-4 sets of 4-6 touch and go reps, resting 60s between sets.

Metcon

40:00 – 55:00

Timebomb (AMRAP – Reps)

On a 12:00 Clock:

50 Wall balls (20, 14)

40 Lateral Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP: Wallballs
* Compare to 03/25/19

Rx+: (315, 205)

L3: (225, 155)

L2: (14, 10) (165, 115)

L1: (10, 8) (135, 95)

*Score = total wall balls completed

Cash Out

55:00 – 60:00

Metcon (AMRAP – Reps)

Double Leg Banded Hamstring Curls: 2 x 50
Rest 90s.

Address:

Gym permanently closed

Phone Number: