Battleship CrossFit – CrossFit

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Warm-up

0:00 – 15:00

Weightlifting

15:00 – 40:00

Single Leg Barbell RDL (4 x 8-10 Each)

Rest 60s.

– Take 1-2 sets to warm-up then use one weight for all sets

Metcon

40:00 – 55:00

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
*Score = Total Reps

L3: (115, 75)

L2: (96, 65) (Knee Lifts)

L1: (75, 55) (Abmat Sit-ups)

*Beginner: Sub DB Thrusters for Clean + Jerks

Cash Out

55:00 – 60:00

Metcon (Distance)

Single Arm Farmer Carry

5:00 Max 100m Trips