Battleship CrossFit – CrossFit

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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