WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Bench Press (5 Rep Max)

* Compare to 07/03/18

* Start light and build to heavy set of 5 for the day. Make sure you are using full ROM.

Metcon

Metcon (AMRAP – Reps)

4 Rounds for Max Reps (16:00 clock):

Min 1 – Max Bench Press (95/65)

Min 2 – Max Calorie Row

Min 3 – Max DB Hang Power Cleans (50s/35s)

Min 4 – REST
Score = Total reps + calories

Do not drop dumbbells!

Switch between stations each minute, starting at different stations if needed.

Scaling Options:

Bench Press (65/45)

DB Cleans (35s/25s)

Cash Out

Metcon (Weight)

Bent One Arm Dumbbell Row

3 x 10 Each
Use bench for support.

Address:

Gym permanently closed

Phone Number: