Battleship CrossFit – CrossFit

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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 *

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