WOD

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.

Address:

Gym permanently closed

Phone Number: