Battleship CrossFit – CrossFit

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Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Press: Push Press (5 x 5 Building)

From rack, build to heavy 5. Rest 1:30-2:00

*Goal – slightly heavier than last week

Metcon

35:00 – 55:00

Metcon (AMRAP – Rounds and Reps)

14 AMRAP:

2-4-6-8-10-12…etc.

DB Hang Cleans (50s/35s)

DB Push Jerk (50s/35s)

*200m Run between each round*
L3: 45s/30s

L2: 35s/25s

L1: 30s/20s

Cash Out

55:00 – 60:00

Xtra: Renegade Row (3 x 8-10 per side)