WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 20:00

Metcon

20:00 – 55:00

Metcon (AMRAP – Rounds and Reps)

With a partner:

8 Minutes of Rowing for max distance

8 Minutes of Max Farmer Carry (70s/53s)

8 Minutes of Max Distance Jog

8 Minutes of:

8 Power Cleans (135, 95)

6 Front Squats (135, 95)

4 S20H (135, 95)
*One person works. Split as desired. Score = total rounds of AMRAP

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Cash Out

Durante Core (Time)

5 Rounds:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest
Scale number of rounds as needed to focus on quality.

Address:

Gym permanently closed

Phone Number: