Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Weightlifting
15:00 – 35:00
Sumo Deadlift (3/ 8 x 3 @ 5% Heavier than last week)
Every 90s.
-Reset on each rep
Metcon
35:00 – 55:00
Metcon (Time)
3 RFT:
20 Overhead Squats (105/75)
20 Box Jump Overs (24/20)
200m Farmer Carry (53s/35s)
* 15:00 Time Cap *
RX+: OHS 135/95
L3: OHS 95/65
L2: 35s/26s Carry, OHS 80/55
L1: Box step Overs, Single Arm DB overhead lunges instead
Cash Out
55:00 – 60:00
Xtra: Metcon (AMRAP – Reps)
Banded Pull Throughs
Max Reps in 2:00