Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Weightlifting
15:00 – 35:00
Squat Clean + Hang Squat Clean + Front Squat (1 Complex Every 90s for 10 Sets )
Goal: 75-80% of 1RM clean
Metcon
35:00 – 55:00
Metcon (AMRAP – Reps)
2 minutes on, 1 minute off for 5 Rounds:
100m Run
1 Rope Climb
Max Rep WBS (20/14)
RX+: WBS (30/20)
L3: 5 Pull Ups instead of climb
L2: 5 Ring Rows instead of climb, 14/10 WBS
L1: 10/8 WBS
Cash Out
55:00 – 60:00
Xtra: Metcon (Distance)
4 x 50m
Front Rack + Farmer Carry
Heavy KB for farmer, lighter for front rack. Switch as needed.