WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 40:00

A: Wide Stance Box Squats (3 / 5 x 5 @ 60%)

@60% of Monday’s 3RM OR

50% of 1RM Back Squat

– Every 90s.

B: Metcon (Weight)

KB Squat Jumps

1/4 x 5.
Rest 60s.

– Max height on each rep.

Metcon

40:00 – 55:00

WOD: Metcon (Time)

3 Rounds for total time:

20 Deadlifts (225, 155)

20 T2B

*Rest 2:00*
RX+: 275/185

L3: (185, 125)

L2: (155, 105) (Knee Lifts)

L1: (135, 95) (Abmat Sit-ups)

*16:00 Time Cap

Cash Out

55:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Single Leg Banded Hamstring Curls x 100 each Leg.

Address:

Gym permanently closed

Phone Number: