WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Front Squat (1 x 5 @ 50%)

Front Squat (1 x 5 @ 60%)

Front Squat (1 x 4 @ 70%)

Front Squat (5 x 3 @ 80%)

Work set. Same weight across all sets.

Metcon

Metcon (4 Rounds for time)

Every 4 Minutes for 4 Rounds (16:00 Clock):

200m Run

10 Front Rack Alt. Lunges (135/95) – Stationary

5 Burpee C2B Pull Ups
Any time left over on 4:00 clock is rest. Each round should be a sprint.

** 10 second penalty for each rep not completed in under 4 minutes. Scale as needed to complete work and have at least 1 minute to rest

* Score = EACH round for time

RX+: Burpee Muscle Ups

Scaling Options:

250m Row

10 Alternating Lunges (105/75)

5 Burpee Kipping Pull Ups, or Burpee Jumping Pull Ups

Cash Out

CORE: Metcon (No Measure)

Tabata (0:20 on / 0:10 off) for 8 Rounds:

Hollow Rocks

Superman Hold
Alternate between 2 movements each round for a total of 8 rounds (4:00 clock)

Address:

Gym permanently closed

Phone Number: