Battleship CrossFit – CrossFit

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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.