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.
