Battleship CrossFit – CrossFit
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