Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Weightlifting
15:00 – 35:00
Wide Stance Box Squats (3RM)
Rest 2:00
– Use a parallel Box
– Compare to 03/04/19
Metcon
35:00 – 55:00
Metcon (AMRAP – Rounds and Reps)
On a 15:00 Clock, For Max Unbroken Rounds:
8 Deadlifts (95, 65)
8 Power Cleans
8 Front Rack Reverse Lunges each leg
8 Push Press
8 Back Squats
8 Bent-over Barbell Rows
*All done without regripping or removing hands from the barbell.
Rx+: 115/80
L3: (75, 55)
L2: (65, 45)
L1: (55, 35)
Cash Out
55:00 – 60:00
Standing Banded Ab Pulldown (Accumulate 100)
Rest as needed.
