WOD

Battleship CrossFit – CrossFit

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Warm-up

0:00 – 15:00

Weightlifting

15:00 – 40:00

1: Floor Press (6 x 3, Building)

HEAVY 3 in 6 sets. Rest 90s.

– Medium shoulder-width grip

2: KB Rows (3 x 10 Each)

Rest 30s.

Metcon

40:00 – 55:00

Metcon (AMRAP – Reps)

3 Rounds, For Max Reps:

Min 1 – Max Devil Press (50s/35s)

Min 2- Max HSPU

Min 3 – Max Calorie Row

Min 4 – Rest
Score = Total reps/calories

*Blue walls only for HSPU/wall walks

L3: 45s/30s, HSPU to 1 abmat

L2: 35s/25s, Wall Walks

L1: 30s/20s, HRPU

Cash Out

55:00 – 60:00

Xtra: Rollback Tricep Extensions (2 x 10-15)

Rest 30s.

Address:

Gym permanently closed

Phone Number: