Battleship CrossFit – CrossFit

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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

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