WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Thruster (2 Reps EMOM x 8 Minutes)

* From floor, complete 2 thrusters every minute on the minute for 8 minutes

* Start at 55-60% and build slowly each set or every other set to a heavy double. Record heaviest successful double.

Metcon

Metcon (AMRAP – Reps)

On a 2:00 Clock:

200m Sprint

10 Burpees

Max Rep Thrusters (95/65)
** Rest 2 Minutes Between Each Round and complete for a total of 5 Rounds (18:00 Clock) **

Score = Total thrusters

RX+: 105/75

Scaling Options:

Scale run and burpees to a distance / rep count that allows at least 20-30 seconds to work on thrusters.

Thrusters (80/55)

Cash Out

Xtra: Metcon (Weight)

2 x 100m Suitcase Carry
As heavy as possible. Switch hands at turnaround.

Address:

Gym permanently closed

Phone Number: