WOD

Battleship CrossFit – CrossFit

Weightlifting

Warm-up

Front Squat (1 Rep Max)

15 minutes to find heavy single for the day.

Build over 6-8 sets.

Metcon

Metcon (Time)

For Time:

400m Run

then 4 Rounds of:

5 Hang Power Cleans (95/65)

5 Front Squats (95/65)

400m Run

then 3 Rounds of:

5 Hang Power Cleans (105/75)

5 Front Squats (105/75)

400m Run

then 2 Rounds of:

5 Hang Power Cleans (115/80)

5 Front Squats (115/80)

400m Run

then 1 Round of:

5 Hang Power Cleans (135/95)

5 Front Squats (135/95)
** 20 minute time cap **

Men’s RX+:

135/155/175/185

Women’s RX+:

95/105/115/135

Scaled Men’s:

65/95/105/115

Scaled Women’s:

45/65/75/80

Row 500m instead if unable to run

Address:

Gym permanently closed

Phone Number: