Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Weightlifting
15:00 – 35:00
2 Push Jerk + 1 Split Jerk (Work to heavy complex)
Working from rack, build to heavy complex over 6-8 sets.
Metcon
35:00 – 55:00
Metcon (4 Rounds for time)
Every 4:00 for 4 Rounds (16:00 Clock):
50 Double Unders
30 Alt. DB Snatch (50/35 – total)
10 HSPU
*Blue walls only for HSPU
* Score = EACH round for time
RX+: Strict HSPU
L3: 35/25, HSPU 1 mat
L2: 30/20, DU Attempts
L1: 25/15, 80 Singles
Cash Out
55:00 – 60:00
Xtra: Metcon (AMRAP – Reps)
Banded Tricep Pushdowns
Accumulate 75-100 Reps total