Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Weightlifting
15:00 – 35:00
Bench Press (9 x 3 @ 55%)
Speed Bench Press
Every 60s
– 3 Sets Close Grip
– 3 Sets Medium Grip
– 3 Sets Wide Grip
Metcon
35:00 – 55:00
Metcon (Time)
3 RFT:
15 Pull-ups
15 Burpee Box Jumps (24, 20)
200m Run
* 15:00 Time Cap *
RX+: Strict Pull ups
L3: (10 Pull-ups)
L2: (Band Assisted Pull-ups) (Burpee step ups)
L1: (Ring Rows) (Burpees – no box) (100m Run)
Cash Out
55:00 – 60:00
Metcon (AMRAP – Reps)
Max Rounds in 7:00 of:
40 Banded Pull-aparts
30 Banded Pulldowns
20 Banded Triceps Pushdowns
10 Banded OH Triceps Extensions
Score = total reps (1 full round = 100 reps)
*Done with minimal rest.
