WOD

Battleship CrossFit – CrossFit

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Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

DB Floor Press (2/4 x 8 )

NEUTRAL GRIP.

** Complete a set of 15 banded face pull aparts between each set of floor press **

Rest 90s.

Metcon

35:00 – 55:00

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 Minutes:

6 HSPU

9 Toes to Bar

12 SDHP (95/65)

** Rest 1:00 between and repeat for 4 Rounds **
* Pick up where you left off each time

RX+: Deficit HSPU (45# plates)

L3: HSPU 1 abmat, knee raises

L2: HRPU, Sit Ups, 80/55

L1: KB SDHP 53/35

Cash Out

55:00 – 60:00

Xtra: Metcon (Weight)

3 x 50m KB Front Rack + OH Carry
As heavy as possible. Switch at turnaround.

Address:

Gym permanently closed

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