WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Clean and Jerk (1 Rep EMOM x 8 Minutes)

Every minute on the minute for 8 minutes, complete 1 clean and jerk.

Clean can be power or squat and jerk can be push or split.

Start at 55-65% and build every set or every other set.

Record heaviest single.

Metcon

Metcon (Time)

“Annie” + “Grace”

For Time:

50 – 40 – 30 – 20 -10

Double Unders

Ab Mat Sit Ups

10-8-6-4-2

Clean & Jerks (135/95)
*15 minute time cap*

Scaling Options:

Singles (100-80-60-40-20)

Clean and Jerks (105/75)

Cash Out

Metcon (Weight)

Not for Time:

3 x 0:20 – 0:30 GHD Back Extension Hold
* Add weight if needed

Address:

Gym permanently closed

Phone Number: