Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Weightlifting
15:00 – 40:00
1: Zercher Box Squat (6 x 3, Building to Heavy 3)
Heavy 3 in 6 Sets.
Rest 1:30
2: RDL (3 x 8 )
Hybrid Stance.
Rest 60s.
– Slightly heavier than last week
Metcon
40:00 – 55:00
Metcon (Time)
7 Rounds for Time:
7 Burpees over Bar
7 Thrusters (95/65)
7 Pull Ups
*12:00 Time Cap*
RX+: Chest to Bar PU
L3: 80/55
L2: Banded PU
L1: 65/45, Ring Rows
Cash Out
55:00 – 60:00
Xtra: Split Squats (3 x 10 each)
Barbell or KB/DB