WOD

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.

Address:

Gym permanently closed

Phone Number: